June 21,2021

United Performance Fitness and Training Center – CrossFit

Clean and Jerk (5 Sets: New set every 3 min )

Set1 – 4 C/J @ 75% 1RM – Reset as needed b/t each rep

Set 2 – 4 C/J @ 77% 1RM – Reset as needed b/t each rep

Set 3 – 3 C/J @ 80% 1RM – Reset as needed b/t each rep

Set 4 – 3 C/J @ 82% 1RM – Reset as needed b/t each rep

Set 5 – 2 C/J @ 85% 1RM – Reset as needed b/t each rep

*Based off target 1RM for Oly Meet

Metcon (AMRAP – Reps)

Hang Cleans/HSPU’s:

0-2 min:

5 Hang Squat Cleans – 155/105#

AMRAP Strict HSPU’s until 90 sec mark

2-4 min:

7 Hang Squat Cleans – 155/105#

AMRAP Strict HSPU’s until 90 sec mark

4-6 min:

9 Hang Squat Cleans – 155/105#

AMRAP Strict HSPU’s until 90 sec mark

6-8 min:

11 Hang Squat Cleans – 155/105#

AMRAP Strict HSPU’s until 90 sec mark

8-10 min:

13 Hang Squat Cleans – 155/105#

AMRAP Strict HSPU’s until 10 min mark.