Week 5 of the Industry Athletics Winter Challenge! Keep earning those check marks, re-tests are coming.

White Elephant and Holiday Party is Friday! Check the blog for details


Strength


2 Cleans + 1 Jerk (Split or Power)

Build up to 80% of your 1 RM Clean and Jerk (5-7 minutes) 

Then EMOM for 8 minutes (go heavier than last week) 
 
**The cleans do not have to be unbroken.  They should be power or squat whatever you are working on. 


Metcon


21-18-15-12-9-6-3 

Hang Power Clean
Push Press
Sit up

Fitness: (75/55)  
Performance: 95/65 
Open: 115/75

12 min Cap

Athletes: The strength is building off last week.  Add weight if you did the complex last week.  For the workout the weight should be low, this is programmed as a sprint. 


DRIVE


2K Row

Rest 5 minutes
(as a group then start AMRAP) 

10 min AMRAP 

10 DB Box Step ups
10 DB Push Press
10 Burpees