Strength
Bent over row: work up to a heavy set of 5 then 3×5 at that weight.
3 x Max pull ups between sets.
METCON
2 Minute AMRAP
9 Clean & Jerk 60/40
12 Knee 2 Elbow
15 Double Unders
1 Minute Rest
3 Minute AMRAP
9 Clean & Jerk 60/40
12 Knee 2 Elbow
15 Double Unders
2 Minute Rest
4 Minute AMRAP
9 Clean & Jerk 60/40
12 Knee 2 Elbow
15 Double Unders
Post scores below!!
Worked up to 30kg with the bent over rows. Round 1: 1 + 1C&J Round 2: 1 + 9C&J Round 3:1 + 12 K2E
60 kg for rows.
Rd 1
1 + 7 c&j
Rd 2
2
Rd 3
2 + 8 c&j
30kg on the bar. My first over head workout since my shoulder injury. No pain. Very pleased with that.
1+1 cj
1+4 cj
1+9 cj
40 kg