Warm up:
Banded 7s
2-3 Sets
1:00 Row OR Ski (moderate)
5 No Jump Burpee
10 Single Arm High Pull (each arm, moderate)
10 Single Arm Press (each arm, moderate)
10 Banded Good Morning
10 Kip to Swing
-Then-
Warm Up to workout weight w/2 Toes to Bar after each set.
AMRAP 18 Minutes
18 Alternating Dumbbell Hang Clean and Jerk (50/35)
18 Dumbbell Facing Burpee
18 Toes to Bar
Scaled:
AMRAP 18 Minutes
12 Alternating Dumbbell Hang Clean and Jerk (50/35)
12 Dumbbell Facing Burpee
12 Toes to Bar
Barbell:
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 65% 1 RM Power Clean
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 70% 1 RM Power Clean
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 75% 1 RM Power Clean
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 75+% 1 RM Power Clean
*Pause Power Clean: Pause for 2 seconds in the receive.
**Pause Hang Power Clean: Pause for 2 seconds in the receive.
***Pause Split Jerk: Pause or 2 seconds in the catch.
Clean and Jerk:
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
1 Clean and Jerk @ 78% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 78% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
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