monday

Matt L.

Strength

Clean and Jerk
​Take 12mins to build in weight:
2x@60%
2x@70% 
2x@78% 1x@85% 
2x1@D.M. (90-92%)

Today's Weightlifting segment has you working up to 1 single at your Daily Minimum, this number should be based off how consistent you were with your 2 singles at 90% 2 weeks ago. The expectation here is to have ZERO misses! If you miss your D.M. then consider lowering it for next week. Once you finish this, move onto the EMOM, these should NOT be performed TNG!

EMOM; 3mins
2x @ 70%

-Rest 1min

EMOM; 3mins
2x @ 75%

Met-Con

8min AMRAP:
10x SA DB Hang Clean and Jerk (5/5) (50/35)
30x Double Unders

​Notes:
​Couplet with fast-paced rounds. The CF Open is just a few weeks away and there seems to be a workout every year built in this fashion. Two straight-forward movements and "3-2-1-GO" don't stop moving until the clock stops approach.

Post

​SA Ring Rows
​3x5/side