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MONDAY 05152023

WARMUP


STRENGTH

Clean and Jerk3 sets of 1.1.1 reps  @ 70-80%

*Rest 20 seconds between periods

should be very technical & completable (70/ 75/ 80)


Front squat

1 rep @ 79% of 3RM from last week

--Rest 30 sec--

Then complete 2 reps

--Rest 30 sec--

Then complete 3 reps

--Rest 30 sec & continue to add 1 rep until you reach an 8-9/10 RPE, leaving 1 reps in the tank for the day.



WOD

by in ...

1000/875m row


3 rounds of:

4 wall walks

15 push press 95/65

10 front rack lunge (per leg)not alt.


cash out ..

Row 1000/875


*xtra credit

amrap 2 min - v-ups

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