Thursday, January 11th

A.

STRENGTH:

Clean and Jerk

On the Minute x 9 (3 Rounds)

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 76%

Minute 2 – 81%

Minute 3 – 86%

Rest 2:00

On the Minute x 3 (1 Round)

Squat Clean + Split Jerk

Minute 1 – 86%

Minute 2 – 88%

Minute 3 – 90%

B.

METCON:

5 Rounds:

21 Air Squats

15/12 Calorie Row

12 Alternating Dumbbell Snatches (50/35)

Looking for athletes to move at a pace that they are confident they would not slow down between 7-10 minutes. This will ensure that they do not come out to hot and slow down in the later rounds of the workout. In this triplet, transitions definitely matter. With 15 transitions, having a sense of urgency when moving from station to station could shave over a minute off the final time. Athletes can empty the tank on the final round knowing there is nothing left to follow.


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