04/24/17

Monday

Lift

Fitness
Every two minutes, for 16 minutes (8 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 70, 75, 80, 85, 85, 90, 90, 90+

Life
Every two minutes, for 16 minutes (8 sets) of:
Clean & Jerk x 2+1
*find a comfortable weight and keep perfect technique

Metcon
Fitness & Life
For time: (20 min cap)
100 DB Snatches (50/35)
80 Cal Row (1200 m Run)
60 Burpees over Erg
40 Ring Muscle Ups (Bar MU)(C2B)(Pullups)