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Components

Jerk Behind the Neck ...

Push Press Behind the ...

Metcon

Settings

Workout

Tuesday

Jerk Behind the Neck + Jerk

Work to RM then 90% twice of that RM

2 @ max RM
2 @ 90% x 2

I jerk BNK + I jerk= 2

Push Press Behind the Neck + Push Press

Work to RM then 90% twice of that RM

3 @ max RM
3 @ 90%

1 pp bnk + 2 pp = 3

Metcon (Time)

For time:

21 Row Calories
21 Power Cleans, (115/75)
50ft Dumbbell Front Rack Walking Lunge, (50/35)
15 Row Calories
15 Power Cleans
50ft Dumbbell Front Rack Walking Lunge
9 Row Calories
9 Power Cleans

--- Rest 2 mins ---

12 Row Calories
12 Power Cleans, (135/95)
50ft Dumbbell Front Rack Walking Lunge
9 Row Calories
9 Power Cleans,
50ft Dumbbell Front Rack Walking Lunge
6 Row Calories
6 Power Cleans

--- Rest 2 mins ---

9 Row Calories
9 Power Cleans, (155/105)
50ft Dumbbell Front Rack Walking Lunge
6 Row Calories
6 Power Cleans
50ft Dumbbell Front Rack Walking Lunge
3 Row Calories
3 Power Cleans

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