January 9th, 2019

Work Out of the Day
Olympic Lifting Total 
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
You have 30min. total or 15min. for each section. If you do not have the ability to 1RM then this should be a good practice session for you as well. Hit your max in 7-10 Lifts. If you are not maxing, than do sets of 3-5 reps working on form.
Metcon
For Time:
500m Row
Rest 3min.
500m Row
*Score is both times combined

 

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