Metcon Deload Week 1 of 1
Weightlifting
Part 1
Every 3.5 Minutes for 6 Rounds
1 Clean
1 Mid Hang Clean
1 Jerk
Begin @ 70% of Max Clean & Jerk & Increase a Heavy Max for the Day
Part 2
1 Clean & Jerk
1 x 2 Reps @ 80%
1 x 2 Reps @ 83%
1 x 1 Rep @ 85%
1 x 1 Rep @ 87%
% Based on Max Complex From Part 1
Front Squat
1 x 6 Reps @ 65%
1 x 6 Reps @ 68%
1 x 4 Reps @ 73%
2 x 4 Reps @ 78%
Clean Pull
5 x 3 @ 103%
Strength
Barbell Push Press
4 x 3-5 Reps
Weighted Dips
5 x 5-8 Reps
