March 6, 2019

3/6/19

Skill
Power Clean and Power Jerk Technique

Strength
1 Power Clean + 3 Front Squats + 1 Jerk (1/50 1/55 1/60 1/65 1/70)
Metcon (Time)
– Every 10 Minutes x 20 Minutes (2 Rounds) –

16 Back Squats (95/65)
8 Box Jump Overs (24/20)
8 Toes-To-Bar
16 Front Rack Lunges
8 Box Jump Overs
8 Toes-To-Bar
16 Power Cleans
8 Box Jump Overs
8 Toes-To-Bar

*Rest the remainder of 10 minutes. Start Round 2, for Time, at the 10 Minute Mark

*Score = time of the 2nd round

L1: Light Barbell, Step Ups, Situps
L2: 75/55, 20" or Smaller, Hanging Knee Raises
L3: Rx
L4: 135/95

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