Friday, April 27th
Strength: Today and for the next two weeks we are working on efficient movement with hang power clean + push jerk + split jerk. All sets are intended to be done for speed/efficiency, not load. The weight should be heavy enough to be challenging but not too heavy that your form will be affected.
Metcon: Look to work consistently at lower effort (70%) for all 30s intervals. Most of the movements are not globally taxing so you should be able to do so. Record your total reps completed.
Hang Power Clean + Push Jerk + Split Jerk: 5 x 1 + 1 + 1 @70%, every 90s.
*In between sets complete 10-15 Banded Pulldowns
5 Rounds of 30s work/30s Rest:
1a) Russian KBS (70, 53)
1b) Walking Lunges (BW)
1c) Hollow Rocks
1d) Barbell Rows (135, 95)
1e) Banded Pushdowns