Thursday, August 17, 2017

Thursday 17, August 2017

Warm up
800m run
3x
10 OHS 20kg bar
10 Front squats
10 Thrusters

Ready
6 min EMOM
20 second high knees
20 second up downs

Strength
Clean and Jerk
1+2x7 at 60%
1 full squat clean 2 jerks
Each rep is TECHNIQUE and form
Catch in the hole - set jerk, reset jerk

Metcon
7 min AMRAP
3  power cleans 70% of your max
5 front squats
1 min REST
7 min AMRAP
10 wall balls 20/16lbs
5 box jumps 24inch
Score = total COMPLETE rounds both AMRAPs

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