191218

WEDNESDAY

Skill/Strength

EMOM 7 min

1 Clean and jerk at 70%RM

Rest 3 min

EMOM 5 min

1 Clean and jerk 80%RM

Metcon

Every 5min, for 4 rounds do

1 round for time

1 Clean and jerk 75/50kg
15 Pull ups
15 Wallballs 9/6kg
1 Clean and jerk 75/50kg

*You should have at least 2 min rest between rounds

L1: 100/70kg, both WB to high target 10 reps guys with 16kg and 15 reps for girls 10kg
L2: –
L3: 60/43kg, 10 pull ups
L4: 43/30kg, 5 pull ups, 6/4kg WB.
L5: AMRAP 2:30 min 30/20kg, 15 jumping pull ups, 6/4kg WB