Weightlifting:
Clean and Jerk
Running clock. 0-10:00, establish 1RM for the day.
10:00-17:30, 1 Clean and Jerk at 90% of your max for the day. One rep every :90, 5 total reps.
Metcon:
For Time:
1 up to 10
KB 1-Arm Hang Clean & Jerk (53#/35#)
Shuttle Sprint
1/1 C&J, 10m Sprint. 2/2 C&J, 20m Shuttle Sprint. 3/3 C&J, 30m Shuttle Sprint, etc…
