Public Whiteboard

Components

Power Clean

Metcon

Settings

Workout

Friday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Power Clean (1)

Power Clean

6Min AMRAP

Max Power Clean + Push Jerk @ 70% 1RM

You have to be able to not only get a solid dip and drive out of your hips, but also push yourself under the bar confidently. For the power clean and jerks, these should be fairly consistent singles.

Metcon

Metcon (Time)

40 Deadlift 225/155lbs
30 Front Squats 205/135lbs
20 Hang Power Cleans 185/125lbs
10 Squat Snatch 165/115lb
You can only use 1 barbell for this piece, load it accordingly. Plan your attack before you start this piece, movements will need to be broken up into completable sets that do not cause you to redline. Managing your heart rate will likely be the limiting factor over the weight, so even if you feel like you can keep moving the bar it might not be in your overall score’s best interest.

Scale Accordingly

Barbell taken from ground

Extra Credit

Metcon (Calories)

Max Cal Row 14 Min

20 Push-up E2M

Whiteboard:

Friday, August 09, 2019

Male Clients