3 Sets
5 Double Dumbbell Deadlift + 5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster + 5 Double Dumbbell Split Jerk @6/10 RPE
3 Sets
1 Clean & Jerk @70-75% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @75-80% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @80-85% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk As Heavy As Possible (AHAP)
*DON'T worry about hitting specific numbers, just hit a heavy stimulus!
3 Sets
7 Good Mornings @6-6.5/10 RPE
5 Goblet Hold Single Leg Box Squat (each side, to as low of a box as possible)
5 Sotts Press @6/10 RPE
*Rest 60-90 sec between each set.
Metcon:
10 Minute EMOM
200m Ski (OR 15/12 Calorie Bike - any bike counts)
-rest 2 minutes-
10 Minute EMOM
4 Squat Snatch (135/95)
-rest 2 minutes-
10 Minute EMOM
200m Row
-rest 2 minutes-
5 Minute EMOM
6 Bar Muscle Ups
Scaled:
10 Minute EMOM
175m Ski (OR 12/9 Calorie Bike - any bike counts)
-rest 2 minutes-
10 Minute EMOM
4 Squat Snatch (115/80)
-rest 2 minutes-
10 Minute EMOM
175m Row
-rest 2 minutes-
5 Minute EMOM
4 Bar Muscle Ups
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