WORKOUT OF THE DAY

Monday, 9 September 2019

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Part A:
Intensity / Consistency
Open 18.1
AMRAP 20
8 Toe to Bar
10 Dumbbell Hang Clean and Jerks (50/35 – 5 per arm)
14/12 calorie row

Mechanics
AMRAP 20
8 Hanging Knee Raises
10 DB Hang Clean and Jerks (25/15 – 5 per arm)
14/12 calorie row

Score: TOTAL REPS

Part B:
5 x 5 back squat at 75-80% of 1RM with at least 2 minute rest

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Your second Metcon Monday revisits our introduction to the DB Hang Clean and Jerk. This should be done five per arm and then switch.

Part B – the squats are a little heavier than last week, but just like last week, you should be plenty warm. 2-3 reps at 50-55% and 2-3 reps at 65-70% will get you there. You can start at 75% and then build up to 80% if you like.