Wednesday
Lifting
Curtis PJ = Power Clean + 2 Lunges + Jerk
0:00-4:00 EMOM
1 Curtis PJ @ 60%+ c&j
4:00-10:00
Build to Heavy Curtis PJ in 4 attempts
MetCon - Retest 1/17/18
5 rounds
15 toes to bar
45 double unders
*Hang Squat Clean Ladder
Start each round with 15 T2B + 45 dubz. Then perform hang squat cleans as follows
12 Hang Cleans 135 / 85 lbs
9 Hang Cleans 185 / 115 lbs
6 Hang Cleans 225 / 145 lbs
3 Hang Cleans 275 / 175 lbs
1 Hang Clean 315 / 205 lbs
15 minute cap
Advanced athletes aim to finish sub 12
Scale barbells to 50-60-70-80-90% of your 1RM Clean