Friday Weightlifting Workout
after metcon 3 rounds with barbell
3 clean deadlifts
3 hang muscle cleans
3 front squats
3 strict press
3 sots press
Do some squat/front rack mobility bwn rounds
Weightlifting
High Hang Muscle Clean + Front squat + Jerk Balance 3 sets 2+2+2 reps @30-40% of 1rm clean&jerk
rest 1.5-2 min bwn
Hang Power Clean + Squat clean + Split Jerk
2 sets 2+1+1 reps @60-65%
3 sets 1+1+1 reps @70-75%
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