11/26/19

Weightlifting
Bench Press (3×10)
Build across sets, maintain speed.
Rest at least 2 minutes between sets, and spot each other for safety.
Specific Warm Up/Wod Prep:

At each weight/rep scheme below, complete 1 unbroken set.
– Empty bar, 6 power cleans, 6 front squats, 6 jerks
– With 95/65lbs, 5 unbroken reps of each
– With 115/75lbs, 4 unbroken reps of each, this determine workout weight.

Metcon
4 Rounds*
Open&Performance:
10 Power Cleans 115/75lbs
10 Front Squats 115/75lbs
10 Push Jerks 115/75lbs

Fitness: 95/65

*Each round must be done unbroken to count. Rest as little as needed between rounds.

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