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Monday 05082023

Pause Clean and Jerk

3 sets of 1.1.1 reps  @ 65-75%

Rest 2 minutes between sets

*rest 20 sec between periods

*Set 1 = 1 sec pause at mid thigh,

set 2 = pause at knee,

set 3 = pause at 2" below knee


.Front Squat

2 sets:

1 rep @ 75% Current/Est 3RM

--rest 30 sec--

2 reps @75% Current/Est 3RM

--rest 30 sec--

3 reps @75% Current/Est 3RM

*continue to add 1 rep until you reach an 8-9/10 RPE, leaving 1-2 reps in the tank for the day



*If you're unsure of current 3RM, then either build to a tough triple for a starting point.



WOD

2 RFT:

300m Run

20 Pull-ups


rest 1 min


2RFT:

300 m run

20 push-ups


rest1 min


2RFT:

300m run

30 airsquats


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