7/24/18

Weightlifting
Power Clean and Jerk Complex
On the Minute x 8:
Hang Power Clean + Power Clean + Split Jerk

Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%

Metcon
“Liquid Cocaine”

OPEN
5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups

PERFORMANCE
Pull-ups

FITNESS
105/75
Pull-ups

Movement substitutions:
Reduce Reps
Jumping Chest to Bar
Banded Chest to Bar
Ring Rows

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