Friday – Purpose / Achievement

Prep:

Grab a barbell:

3 Power Clean, 3 Front Squat, 3 Push Press

*Add weight

2 Power Cleans,  2 Front Squats,  2 Jerks

*Add weight

1 Power Clean,  1 Front Squat, 1 Jerk

Strength:

1a) Power Clean + Front Squat + Jerk: Work above desired work weight for the Metcon by 10-15#. Rest 90s.

1b) Warm-up Pull-ups / Ring Rows in between sets with SMALL sets. Rest 90s.

Metcon

“Dr. Feelgood”

For time:

500 Meter Row

30 Deadlifts (135, 95)

15 Front Squats (135, 95)

21 Pull-ups

500 Meter Row

20 Power Cleans (135, 95)

10 Front Squats

15 Pull-ups

500 Meter Row

10 Jerks (135, 95)

5 Front Squats

9 Pull-ups

Achievement:(9-7-5 Bar MUs in place of Pull-ups) (155, 105)

*25:00 Cap

E.C.:

1) Farmer Carry: 4 x 100 meters, AHAP. Rest 60s.

2) Glute March: Accumulate volume in 2:00

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