Friday – Purpose / Achievement

Brief:

– Strength: Week 1 of Clean + Jerk wave. Sets should be challenging, but smooth. Loading for EMOM is moderate and EMOM 2 is moderately heavy or use percentages based of your 1RM from Tuesday.

– Metcon: Open WOD 17.4. This workout is about strategy and saving yourself on the deadlifts. Try to beat your previous score if you have one.

Strength:

1) EMOM for 5 min: 2 Squat Clean + Jerk @ 75% of Tuesday or a moderate load. Rest 90s between EMOMs + add weight to bar

2) EMOM for 3 min: 1 Squat Clean + Jerk @ 85% of 1RM.

3) Take 5 minutes and Warm-up Metcon Movements: deadlifts, wallballs, push-ups

 

Metcon:

“Open WOD 17.4”

AMRAP in 13 min:

55 Deadlifts (225, 155)

55 Wallballs (20, 14)

55 Calorie Row

55 HSPU

 

E.C.:

2 Options:

– Glute Ham Raises: 4 x 8-10. Rest 60s.

or

– Banded Ab Pulldown/Banded Pull-Through: Accumulate 100 reps of each.

*Rest as needed between sets.

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