STRENGTH
1) Power Clean + Jerk: 5 x 1.1 (10s) @75-80% of Last Monday, every 60s.
– Beginner: Work on technique with a light load for all sets.
2) Back Squat: 3 x 5 @80% of Last Monday for ALL sets. Rest 2:00
– Beginner: 3 x 8 @slightly heavier than last week for all sets.
METCON
”Fool in the Rain”
For time:
30-20-10
Wallballs (20, 14)
21-15-9
Deadlifts (225, 155)
Rx+:(275, 185) (30, 20# Medball)
L3: (185, 125)
L2: (14, 10) (155, 105)
L1: (10, 8) (135, 95)
10:00 Cap