Similar to the prescription this past tuesday, we recommend an 85-90% effort. We will be testing your 1rm Clean and Jerk tomorrow. In order to maximize your best potential lift for tomorrow, it may be beneficial to “have a little left in the tank.” If you arent working out tomorrow (friday), then well … go H.A.M
Metcon (3 Rounds for weight)
Within 15 minutes
DB floor Press from Glute bridge hold, 15 reps
rest :30
Banded Paloff Press w/ finish rotation, 12 reps/side
rest :30
Row 400/375m @ 70% pace
rest :30

Measure is Floor press

@ 20 min on the clock start the below
Metcon (5 Rounds for reps)
1st min: :30 AMRAP Rope Climbs
2nd min: 100m Run
3rd min: 15 KB taters 24kg/16kg

55+/15-; 20kg/12kg