Week 5 of the Industry Athletics Winter Challenge! Keep earning those check marks, re-tests are coming.
White Elephant and Holiday Party is Friday! Check the blog for details
Strength
2 Cleans + 1 Jerk (Split or Power)
Build up to 80% of your 1 RM Clean and Jerk (5-7 minutes)
Then EMOM for 8 minutes (go heavier than last week)
**The cleans do not have to be unbroken. They should be power or squat whatever you are working on.
Metcon
21-18-15-12-9-6-3
Hang Power Clean
Push Press
Sit up
Fitness: (75/55)
Performance: 95/65
Open: 115/75
12 min Cap
Athletes: The strength is building off last week. Add weight if you did the complex last week. For the workout the weight should be low, this is programmed as a sprint.
DRIVE
2K Row
Rest 5 minutes
(as a group then start AMRAP)
10 min AMRAP
10 DB Box Step ups
10 DB Push Press
10 Burpees
