Public Whiteboard

Components

Clean and Jerk

Metcon

Settings

Workout

Monday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Clean and Jerk (6x3)

Clean and Jerk

Clean and Jerk
6×3 @ 70-75%

E2M

Full Squat

The percentages are there to keep you moving as technically sound as possible. The lighter weights also leave room to improve and make changes while still feeling some tension. There is no reason to miss a lift here.

Metcon

Metcon (AMRAP - Reps)

AMRAP 8 Minutes
50/40 Calorie Ski or Row
100 Wallballs 20/14lbs
You can likely break the Wallballs up more than you think as long as you keep rest short. This is a bit of a toughness test to see how far you can really get in a short amount of time.

Scale Accordingly

Extra Credit

Metcon (AMRAP - Reps)

AMRAP 3:00 x 4
Run 200m
Max Strict Pull Ups In Remaining Time. Use a band if necessary to allow for more reps.
No Rest
Score is total pull ups

Whiteboard:

Monday, July 08, 2019

Male Clients