Strength: The goal today is beat last weeks weights or work up to a heavy single. Athletes should have at least 3-4 sets done prior to starting the clock.
Metcon: Some of your athletes may have performed this workout before. The weight is intended to be heavy, but athletes should be able to complete 4-5 reps every minute.
1 Squat Clean + Jerk:
– Spend 5:00 warming before starting the clock
– Start at 60% and add weight each round
– Goal is to end around 90% of 1RM and beat last weeks last weight 5-10#’s
30 Squat Cleans (185, 125)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65)