Strength:
3x (1 Muscle Clean Keep Hook Grip + 1 Muscle Clean Release Hook Grip) + 3 Pause Squat Jerk @ 5/10 RPE
3x (1 Muscle Clean Keep Hook Grip + 1 Muscle Clean Release Hook Grip) + 3 Pause Squat Jerk @ 5/10 RPE
3x (1 Muscle Clean Keep Hook Grip + 1 Muscle Clean Release Hook Grip) + 3 Pause Squat Jerk @ 5/10 RPE
*Rest as needed between sets.
**Pause Squat Jerk: Pause in receive for 3 seconds.
Strength:
1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 62-65% 1 RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 65-70% 1 RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 70-73% 1 RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 73-75% 1 RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 75-75+% 1 RM Power Clean
5 Minutes (Every minute on the minute)
Min 1: 1 Power Clean + 1 Split Jerk @ 80% 1RM Power Clean
Min 2: 1 Power Clean + 1 Split Jerk @ 82% 1RM Power Clean
Min 3: 1 Power Clean + 1 Split Jerk @ 85% 1RM Power Clean
Min 4: 1 Power Clean + 1 Split Jerk @ 85-90% 1RM Power Clean
Min 5: 1 Power Clean + 1 Split Jerk @ 85-90% 1RM Power Clean
Front Squats
2 Tempo Front Squat + 2 Front Squat @ 60-63% 1 RM Front Squat
2 Tempo Front Squat + 2 Front Squat @ 65-68% 1 RM Front Squat
2 Tempo Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat
2 Tempo Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat
*Tempo is 3 seconds down and 2 second pause at the bottom of each rep.
5 Minutes (Every minute on the minute)
Min 1: 1 Front Squat @ 72-75% 1RM Front Squat
Min 2: 1 Front Squat @ 78-82% 1RM Front Squat
Min 3: 1 Front Squat @ 78-82% 1RM Front Squat
Min 4: 1 Front Squat @ 85-90% 1RM Front Squat
Min 5: 1 Front Squat @ 85-90% 1RM Front Squat
Partner Workout: Metcon (15 min cap)
5 Rounds (each)
75FT Sled Push (145/125)
75FT Hand Over Hand Sled Pull (145/125)
-trade out rounds with partner-
*Add 45/25 pounds each round
**Each partner does a round at each weight
Individual Version:
5 Rounds
75FT Sled Push (145/125)
75FT Hand Over Hand Sled Pull (145/125)
-Rest 1:1 between sets-
*Add 45/25 pounds each round
Scaled:
Partner Workout
5 Rounds (each)
75FT Sled Push (135/115)
75FT Hand Over Hand Sled Pull (135/115)
-trade out rounds with partner-
*Add 1x45/25 each round
**Each partner does a round at each weight
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