Monday August 21, 2017

STRENGTH

Squat Clean

Warm up set @ 60% + 65%, + 4 working sets at 70%
Use 70% of your max clean from last week, if you missed max out day, then go ahead and max today so you are not guessing for the next 9 weeks.

This is a 3 position clean (floor, below knee, above knee)

Each "set" is a clean from all 3 positions.

METCON

AMRAP 7
6 Burpee Pull Up
12 Shoulder to Overhead 115/80

Rx+ = 4 Burpee Ring Mu & 155/105