Strength
EMOM for 8 minutes of:
[Power Clean & Jerk] x 2
Build over the 8 minutes.
MetCon
“Did you Touch My Drumset?”
AMRAP in 3 minutes of:
5 Power Clean & Jerk 135/95
7 Bar-Facing Burpees over Barbell
Rest 1 min, then repeat for a total of 4 Rounds.
Barbell
snDL to launch 2ct hold, sndl to power 2ct hold and down, snatch7 sets
5×2 snatch 65-80%
GHD situps 3×20
The EMOM today is to prime you for the WOD. If you feel good, go as heavy as you’d like. With the Open just around the corner, this is a great opportunity to practice your barbell cycling. Even if you plan to go heavy, try to touch-n-go the two reps.
We got 4 Rounds of quick AMRAPs for the MetCon. This is where you can really test your barbell cycling. The Power Clean & Jerks are at a lighter weight with only 5 reps so try to hang on and attack each lift. There are a few ways to touch-n-go so be sure to ask your coach which would be the best for you. The Burpees are there to make life a little more interesting by keeping your heart rate high and making it a little more difficult to hang onto the bar for the Power Clean & Jerks.