monday

Uncle Phil and his Barbell

Strength

​Clean and Jerk
Take 14mins to build in weight:
2x@60%
2x@70%
2x@78% 1x@85%
2x1@D.M. (92-94%)

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 90-92% 2 weeks ago. The expectation here is to have ZERO misses! If you miss your D.M. then consider lowering it for next week. 

Met-Con

​9min AMRAP:
3-6-9-12-15-18....
Burpees Over Bar
Thrusters (75/55)

Notes:
Open Prep! Yup, this one will hurt, but practice is necessary. Thrusters have been in the Open every single year... They are programmed lighter today, but that is done to encourage more rounds and reps. Lateral Burpees over Bar.

Post

​3 Sets:
Tuck Hang :30s