Saturday May 31 "Clean 5+"

TRAINING MAX = 90% of your 1 rep max


For the 2nd phase, you will add 10 pounds to your TRAINING MAX to all lower body lifts (back squat, front squat, deadlift, squat clean), and 5 pounds to your TRAINING MAX to all presses (shoulder press, jerk, squat snatch, and bench press). 

Skill

Squat Clean

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 5+ @ 85% 

After each set, rest 30 secs and then perform

5-10 Tall Box Jumps

Metcon

3 rnds:

50 ft Front Rack Walking Lunge (135/95)

10 Push-ups

50 ft Front Rack Walking Lunge (135/95)

10 Burpees

Compare to October 9