LIFTING OF THE WEIGHTS 05.08.2015

Fitness
FIT: 2 Power Cleans + 1 Split Jerk (14:00 to heavy complex)

FIT: Metcon (Weight)
6 complexes of:
power clean + hang power clean + hang clean + split jerk @ 75-85% of day’s best 2 PC + 1 SpJ
*Not a metcon, but move through with minimal rest

FIT: Metcon (Time)
50 burpee pullups
*8:00 cap

FIT: Metcon (Weight)
Individual, as desired:
3 sets, 8-12 reps
DB curl + press

FIT: Metcon (Distance)
Individual, as desired:
Tabata row

Competition
COMP: Handstand Hold (5:00 window for static work)

COMP: Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
2 bar muscleup
6 toes to bar (try to hit as 2+6 without coming off the bar)
24 dubz

COMP: Drop Snatch + 2 OHS (14:00 window, keep pretty)

COMP: High Hang Clean + Hang Clean + 2 Split Jerks (14:00 window, keep pretty)

COMP: Metcon (Time)
50 burpee pullups

COMP: Metcon (Weight)
3 sets, 8-12 reps
DB curl + press

COMP: Metcon (Distance)
Tabata row

COMP: Metcon (No Measure)
3 rounds
15 scap pushups
15 banded scap retractions

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