3 Rounds
8 push ups
8 ring rows
8 dips
5 L-pull ups
Strength
Burgener Warm-up as a group, focus on 3 positions: start, hang, catch
Clean and jerk 2x3 @70%, 3x2@80, 5x1@90%
Back squats 1x2 @ 80%, 1x2 85%, 3x1 @ 90%
We have a lot more reps and volume in the strength section today. This will Require you to move a little quicker, If you want to finish your sets. The sets at 90% are the working sets for each exercise and all sets before should be considered a warm up and should not require an extensive rest.
Met Con:
5 rounds
10 Kb Swings (72/53)
10 ring push ups
the extra volume on the legs and hips this week could have you feeling pretty sore at this point, that is ok. adjust weight as necessary.
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