DC Weightlifting
6 x 1 power clean/1 front squat/1 jerk @ 60kg
Clean high-pulls 10 x 2 (EMOTM) @ 60kg
Metcon: For 20 minutes, cycle through the following stations, beginning each station at the top of each minute:
Station 1: 15 push presses (95#)
Station 2: 15 kettlebell swings (24kg)
Station 3: 15 box jumps (24 inch)
Station 4: Rest
Notes: Form was great on the barbell complex, but the weight was very light. Wanted to go heavier, but Chris really wanted us to focus on footwork and making corrections whenever we felt off-balance. Clean high-pulls were awesome for working explosiveness without having to worry much about technique. The volume was perfect for really grooving the movement. Metcon was fantastic. We had four guys cycling through, and it was awesome. Goal was to complete all reps unbroken. Most difficult part was maintaining grip on swings.
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