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Components

Clean

Metcon

Settings

Workout

Wednesday, 8/18/21

A: Clean ((WK4)3x1@70%+add )

Clean

(18min)
From High Block

In Week 4, apply target increase and complete 3x1.

In Week 1, work at 70% of your 1RM Clean & Jerk for 5x2. Bar height should start above the knee.
In Week 2, apply target increase and complete 4x2.
In Week 3, apply target increase and complete 5x1.

Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).

B: Metcon (Time)

For time:

1,000-m row
30 chest-to-bar pull-ups
10 overhead squats
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats
1,000-m row

♀ 65 lb. ♂ 95 lb.

(25min)

Whiteboard:

Wednesday, August 18, 2021

Male Clients