1) Weightlifting

Every :45 for 7:30 (10 total reps):

1 Power Clean & Push Jerk*

*Begin at 70% of 1RM Power Clean & Push Jerk and add weight each minute until a miss occurs. When a miss occurs subtract 10-20# and complete the remainder of EMOM

 

2) Metcon

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

RX: 135/95
RX+: 185/125

***Cash out***
Max Cal Row in 3 Min

 

 

Do Work…