OLYMPIC LIFTING
Every 2:00 x 5 sets:
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
*2 second pause in the catch position
Set 1 @ 35%
Set 2 @ 40%
Set 3-5 @ 45% of 1 Rep Max Clean and Jerk
METCON
“This Little Piggy”
3 rounds for time:
500 Meter Row or 1200 Meter Echo Bike
21 Toes to Bar
12 Power Clean and Jerks (135lbs/95lbs)
TIME CAP – 20:00
MODIFICATIONS
Toes to Bar
- Hanging Knee/Leg Raises
- V-Ups
- 1.5x Sit Ups
