02/08/2022
Clean and Jerk (5 RM)
Metcon (AMRAP – Rounds and Reps)
EMOM x 4
Min 1: 20 Wallballs
Min 2: 15 1-arm Snatches
Min 3: 10 Bar-Facing Burpees
Min 1: 20 Wallballs
Min 2: 15 1-arm Snatches
Min 3: 10 Bar-Facing Burpees
We will record completed rounds and extra reps.
Each minute will count as a round.
If you get behind on the minute complete the round and rest and recover the remainder of the next minute.
Each minute will count as a round.
If you get behind on the minute complete the round and rest and recover the remainder of the next minute.
Last set will be a Max-Effort. So if you complete all 12 Rounds you will record it as 11 +ME Reps for the last round.
Opt.2 -Build- 4×5 @ 77.5% of 1RM
Opt. 3 -Volume- 10 min EMOM 5 reps @ 135/95 Ascending in weight in the weeks following
Opt. 4 Sub Clean and Jerk for Snatch