Monday, February 6, 2017

STRENGTH

2 Power Cleans + 2 Push Jerks
We are entering a deload week of our weightlifting cycle. Today we will deload our Power Clean as well as our Push Jerk

**Focus on everything we have worked on, finishing your pull, fast elbows on the clean, aggressive lockout on the push jerks, etc. Use this portion as a technique refinement session as well as the natural deload. We will go on a 2 minute clock for all working sets. 1 rep = the entire complex.

METCON

3 Rounds For Time - Cap 10min
8 Dumbell Burpee Box Step Overs 55/35  24/20"
12 Deadlift 225/155

**This is a very deceiving movement, please scale as necessary. Cap = 10 minutes