Midnight City

7
Jan

Midnight City

Tuesday January 8th:

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Good work today with the Wall-sits, and Goblet Squats. FUN STUFF :). 

Tomorrow: 

No strength, just Clean and Jerk run through, warming up for all of the dubs and shoulder work, then fun Metcon. 

HAVE FUN!

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Skill: Clean & Jerk 

No Strength – Just Warm-up for Metcon

Metcon—For Time: 28 -min Time Cap

3 Rounds:

100 Double Unders

5 Bar Muscle-Ups

5 Shoulder 2 Overhead (starting C&J weight)

Then,

9 Clean & Jerk

7 Clean & Jerk

5 Clean & Jerk

3 Clean & Jerk

1 Clean & Jerk

L1: 100 Doubles, 8 BMU,185/135, 205/145, 225/155, 245/165, 275/185

L2: 100 Doubles, BMU, 135/95, 155/105, 185/135, 205/145, 225/155

L3: 150 Singles, 8 Pull-Ups, 95/65, 115/85, 135/95, 155/105, 175/115

L4: 100 Singles, 8 Ring Rows, 45/25, 55/35, 65/45, 75/55, 95/65