Monday 11.15.10

The starting position for a Jerk is the same as the Shoulder Press and Push Press.

SWOD: Back Squat: Work up to 1@90% of 1rm, then 3x3@ 80%.

Metcon: Perform for time:
- 15 Power Clean and Jerks 155/ 95
- 5 Chin Ups
- 10 Power Clean and Jerks 155/ 95
- 10 Chin Ups
- 5 Power Clean and Jerks 155/ 95
-15 Chin Ups

For the SWOD, know your 1 RM so you know how to partition your work sets. WE ARE NOT SETTING NEW MAXES TODAY! We will be attempting to move the weight up an average of 5 pounds each week, so the goal is to start lower than maximal effort and work up.

For the metcon, Power Cleans and Power Jerks will be performed. For some of you at this weight it may be faster to simply push press the weight above your head. But for today's workout, we want to see the re-bending of the knees in a push jerk or split jerk position.

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