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Metcon

Clean and Jerk

"Mayhem Justice"

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Workout

FRIDAY 6.3.22

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

1: Metcon (Weight)

5 Second Clean Deadlift to Mid thigh + Clean From that Mid Thigh position + Clean + Push Jerk: 4-4-4-4

5 Second Clean Deadlift to Mid thigh + Clean From that Mid Thigh position + Clean + Push Jerk @ 6.5-7/10 RPE
5 Second Clean Deadlift to Mid thigh + Clean From that Mid Thigh position + Clean + Push Jerk: @ 7.5/10 RPE
5 Second Clean Deadlift to Mid thigh + Clean From that Mid Thigh position + Clean + Push Jerk @ 8/10 RPE
5 Second Clean Deadlift to Mid thigh + Clean From that Mid Thigh position + Clean + Push Jerk @ 8.5/10 RPE

2: Clean and Jerk (3X3)

Clean and Jerk

1 Clean + 2 Jerk @ 8.5-9/10 RPE
1 Clean + 2 Jerk @ 8.5-9/10 RPE
1 Clean + 2 Jerk @ 8.5-9/10 RPE

MC: "Mayhem Justice" (2 Rounds for time)

Partner Throwdown Friday:
2 sets:
300m Row (each, at the same time)
30 Thrusters (95/65) (split as needed)
200 Double Unders (split as needed)
30 Thrusters (95/65) (split as needed)
300m Row (each, at the same time)
-Rest 5 minutes between sets-

Individual Version:
2 sets:
300m Row
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
300m Row
-Rest 5 minutes between sets-

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, June 03, 2022

Male Clients