05/20/2021
Deadlift (3 Rep Max)
Metcon (Time)
For Time:
200 m. run/row
12 Clean and Jerks
200 m. run/row
9 Clean and Jerks
200 m. run/row
6 Clean and Jerks
200 m. run/row
3 Clean and Jerks
200 m. run/row
200 m. run/row
12 Clean and Jerks
200 m. run/row
9 Clean and Jerks
200 m. run/row
6 Clean and Jerks
200 m. run/row
3 Clean and Jerks
200 m. run/row
Rx 95/65
Rx+135/95
Metcon (Weight)
5×15
L. Raises
L. Raises
Start light, ascend in weight each set. Record heaviest set
Opt. 2 7×3 @ 75% of 1RM
Opt. 3 10 min EMOM 5 reps @ 60% of 1RM or 5 Lbs. heavier than last week
Opt. 4 Accessory Work