Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success. Offering fitness and nutritional coaching to maximize your results.
Weightlifting
Pause Power Position Clean & Jerk (3-3-3-3-3-3)
@ 70-80%
Jerk on the final rep of each set. Drop and reset between each rep.
Red
EMOM for 16:00:
1 Rope Climb
1 Heavy Power Clean to Push Jerk
White
EMOM for 16:00:
3 Strict Pull-ups
1 Heavy Power Clean to Push Jerk
Blue
EMOM for 16:00:
1 Lying to standing Rope Climb
1 Heavy Power Clean to Push Jerk
The lift should prep you to do the Heavy Power Clean to Push Jerk in the METCON, Pick a heavy weight, but not a weight they will miss more than 1 time through out the EMOM.