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210905


Weightlifting Strength

Jerk Complex

1 Power Jerk + 1 Split Jerk

Find your daily max in the complex

Drop to 70-80% and do:

5 Sets (3 sec pause in the catch position of the split jerk)


Metcon

3 Rounds

20 Box step ups (2 DBs)

15 Pullups


2 Rounds

500/400m Row (400m Run)

15 Toes to bar


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)


Weightlifting Strength

Power Jerk

Find your daily 2RM

Then drop to 70-80%

and do 5 Sets 2 Reps


Metcon

In 18 mins

3 Rounds

20 Box step ups (2 DBs)

15 Pullups


2 Rounds

500/400m Row (400m Run)

15 Toes to bar


Max burpees in the remaining time


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

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