I. Run 400m or Row 500m
II. Coach’s Choice
Impact/Focus: Clean & Jerk 1RM
Warm up sets/reps building to starting weight for the single rep sets, ascending towards a one rep maximum Power or Full Clean & Jerk 1RM; PR Land is our objective destination.
Versus a 15:00 Time Cap
Clean & Jerk x 1-1-1-1-1 … Establish a 1RM
*Use as many sets as possible vs. a 15:00 Running Clock.
**Climb weight across single rep sets until establishing the best possible weight for a Power or Full (Squat) Clean & Jerk 1RM.
***Yes, Split Jerk is fine game.
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5-5-5-5-5 x Power Clean & Jerk (115/85lbs)
15-15-15-15-15 x GHD Sit-ups
50-40-30-20-10 x Double-unders
*Scale weight as needed for the Barbell Movement. Rx+ 155/105lbs.
**Single-unders sub in at 2:1 for today.
***Abmat Sit-up reps sub in at 21 reps per round, butterfly style.
Notes: The day’s overview brief (start of class) and the whiteboard brief (tell show do check) will address scaling details, Rx+ details, Movement points of performance & today’s ‘metcon’ training intentions.
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