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Components

Clean and Jerk

21-15-9 Complex

Metcon

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Workout

Friday, 7/3/20

Box WOD

A: Clean and Jerk (84% x 1, 88% x 1, 92% x 1 using your 1RM C & J)

Clean and Jerk

(20min)

B: 21-15-9 Complex (Time)

For time: 
8 deadlifts, 155/105 lb.
 7 cleans, 155/105 lb. 
6 snatches, 155/105 lb.
 8 pull-ups 
7 chest-to-bar pull-ups 
6 bar muscle-ups 
6 deadlifts, 155/105 lb. 
5 cleans, 155/105 lb. 
4 snatches, 15/105 lb. 
6 pull-ups 
5 chest-to-bar pull-ups 
4 bar muscle-ups 
4 deadlifts, 155/105 lb. 
3 cleans, 155/105 lb. 
2 snatches, 155/105 lb. 
4 pull-ups 
3 chest-to-bar pull-ups
 2 bar muscle-ups

(18min)

HOME WOD

a: Metcon (Time)

For time,
10 rounds of
10 Push up
10 Squats
10 V-ups

V-up:
https://youtu.be/7UVgs18Y1P4

b: Metcon (AMRAP - Reps)

EMOM 10
1st min- 10 Water Jug Thrusters@a pair of 1Gal Water Jug
2nd min-10 Burpee over a water jug

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

Whiteboard:

Friday, July 03, 2020

Male Clients