160518 Wednesday – “Credenza”

 Mobility: Quick Hip
Warm up:  2 Rounds of: 3 Clean Pulls + 3 Muscle Cleans + 3 Squats + 3 Presses
Skill Warm up: 2 Rounds of: 3 Power Cleans From Power Position + 3 Power Cleans From the Knees w/ Squat + 3 Jerks
Strength: Clean & Jerk 3-2-1-1  (Work up to 50-65%)
Metcon: “Credenza” 15 Minute AMRAP of:
7 Cleans (155/85*/55)
7 Jerks (Same)
14 Lateral Box Step Overs (Alternate the Leg step up by moving lateral over the box) (24/20*/12)
500m/400m* Row
1 Minute Rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 5 Rounds

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Compare to: New Workout

Optional ‘Cash Out’: None

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