Public Whiteboard

Components

Clean and Jerk

Back Squat

Metcon

Clean Pull

Settings

Workout

WEDNESDAY 6.7.17

WU:

Foam Roll
Group Stretch
Barbell Activation

1: Clean and Jerk (7X1)

60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1

2: Back Squat (CUSTOM)

60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
*log 1 @ 95%

MC: Metcon (Time)

RX
21-15-9:
Snatches, 95/65
Sit-Ups
Directly into:
21-15-9:
Clean & Jerks, 95/65
Pull-Ups
Directly into:
21-15-9:
Bar Facing Burpees
TTB

RX+
21-15-9:
Snatches, 135/95
GHDSU
Directly into:
21-15-9:
Clean & Jerks, 135/95
Bar Muscle-ups
Directly into:
21-15-9:
Bar Facing Burpees
TTB

EC: Clean Pull (4X3)

EXTRA CREDIT
(105%/3)4

Whiteboard:

Wednesday, June 07, 2017