OLYMPIC LIFTING
Every 2:00 x 5 sets:
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
*Pause 3 seconds in the catch of the clean and the jerk
SETS 1-2 @ 40%
SETS 3-4 @ 50%
SET 5 @ 60-65% or 1 Rep Max Clean and Jerk
METCON
“Wiped Clean”
Every 5:00 x 4 rounds:
30 Air Squats
20/15 Calorie Row or 15/12 Calorie Echo Bike
7 Clean and Jerks (115lbs/80lbs)
