11/17/2015

16
Nov

11/17/2015

For strength, do one complex every minute on the minute. You may stay at the same weight or add weight each round. You’ll do 1 power clean, then 1 full squat clean, then 2 consecutive jerks. Those jerks may be power jerks or split jerks or a combination of both.

For the metcon, you’ll deload to a manageable weight for hang power cleans. Box jumps should be higher than normal (30/24″ as Rx’d)

Strength

EMOM for 10 minutes:
Power clean + clean + 2 jerks

Conditioning

For time:
10-9-8-7-6-5-4-3-2-1
Hang power clean, 135/95#
Box jumps, 30/24″