Strength
1: Squat Clean and Jerk 5×2
2: Squat Clean and Jerk 3×1
Intent: 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 Monday.
Metcon
Open WOD 17.4
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Intent: 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.
$ Out
2 Options:
– Glute Ham Raises: 4×10
or
– Banded Ab Pulldown/Banded Pull-Through
100 reps of each
– Glute Ham Raises: 4×10
or
– Banded Ab Pulldown/Banded Pull-Through
100 reps of each