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)
Didn’t do the strength WOD RX 22:40
32.5kg scaled Metcon 3rounds 5kg DB Box Step ups 15 pull up scaled 2 rounds 400m row 15 Toes to bar scaled
100 KG 22:52 RX
Strength: 90 kg Wod: 21:34
50kg RM Metcon Scaled 15kg DBs 4 rounds