17
09 '18
Strength/skills
Weightlifting W4D1
Snatch balance
5×1
Hang snatch
5×2
Power clean + power jerk
5×1+1
METCON
3min AMRAP
21 shuttle runs 20ft
Max clean and jerks 95/65
1min rest
2min AMRAP
15 shuttle runs 20ft
Max clean and jerks 135/95
1min rest
1min AMRAP
9 shuttle runs 20ft
Max clean and jerks 155/105
Score your total clean and jerks for all the AMRAPs combined
Accessory work
Crossover symmetry
Choose 4 exercise and perform 3 sets of each
5 sets
5 PVC pipe overhead squats + 5 sots press at the bottom of the last overhead squat
For quality
15 strict toes to bar
