Wednesday
All Cleans Today are Full Squat Cleans from the Floor.
Barbell Cardio
Every :45 for 6:00 (8 reps)
1 Clean and Jerk @70%
MetCon
5 rounds
10 pistol squats
20 hand release pushups
5-4-3-2-1 Clean and Jerk (Ascending Weight Each Round)
Male Rx: 185-225-275-295-315
Female Rx: 125-145-165-185-205
Male Scaled: 95-115-135-155-185
Female Scaled: 65-75-85-95-105
If these numbers don’t fit perfecfly with your strength level, use
60-70-80-90-95%+
New athletes start at a challenging yet comfortable weight. Make 5-15 lb jumps. But focus on moving well first and foremost!
20 Minute Cap