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Components

Metcon

Clean and Jerk

Metcon

Settings

Workout

Wednesday

A. CONDITIONING

Metcon (5 Rounds for time)

1. 5 SETS
400m Run

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

Metcon (No Measure)

2. NOT FOR TIME
1 Mile Jog (EZ Pace)

(No Measure)

B. 60:00 GPP

Warm-up

BARBELL WARM-UP*

3-4 Rounds
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Elbow Punches
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press

Strength

Clean and Jerk (3RM)

Clean and Jerk

ON A 20:00 RUNNING CLOCK...
Build to 3RM Clean & Jerk*

*Power or Full, Athlete Choice

(Score is Load)

Workout

Metcon (AMRAP - Reps)

AMRAP x 7 MINUTES*
Clean & Jerks (135/95)|(95/65)

*Every minute including 3,2,1 go...perform 15 Air Squats

(Score is Reps)

C. STRENGTH / GYMNASTICS

1. ON A 10:00 RUNNING CLOCK...
Practice Hand Walking Skill*

*Approach in 25' increments with CF Open standards.

(No Measure)

2. ON A 10:00 RUNNING CLOCK...
Perform mobility, flexibility or self-care on the full body...5:00 lower-body and 5:00 upper-body.

(No Measure)

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