Coaches Choice (No Measure)
Clean and Jerk (Perform one set every 2)
Set 1 x3 @ 75%
Set 2 x2 @ 80%
Set 3-5 x2 @ 85%
Metcon (Time)
9-7-5
G2OH
Toes 2 Bar
Warm-up
0-5:00
Briefing
5:00-15:00
Split Squat Deadlift w/ Barbell
Jefferson Curl
Good Mornings
Snatch Grip DL Demo
Snatch Grip Deadlift (3-3-3-3-3)
Same Weight
Metcon (Time)
5 RFT
12 Thrusters 95/75
9 Power Snatches 95/75
9/7 Cal Row
Same weight for thrusters and snatches
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#