When I woke up this morning and checked my email I was sad ?. Then Chris from Wodfollow texted me a fairly congratulatory text. I asked why. He asked if I’d seen how many people had signed up for our template on WF. I said I only got FOUR email notifications. He laughed at me and told me to check my spam. Then I was happy ?.
Every 1:30 for 9:00 (7 total sets)-
1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Begin around 60% of 1RM CJ and add weight each minute until a miss occurs.
Every 2:00 for 12:00 (7 total sets) reps of – 2/3/4/5/4/3/2
*Use 95% of your 5rm for all sets. If you don’t know your 5rm you can predict using this: Predictive Calculator.
3 rounds for time of:
75′ HS Walk
50′ Overhead Lunges 95/65#
25 KB Swings 32/24kg