Warm Up
3 rounds for quality of:
Bodyweight Walking Lunge, 50 ft
Sandbag Carry, 50 ft (light)
Plank Hold, 1 min
Weightlifting
I. 5 sets
Use the heaviest weight you can for each set.
Rest as needed between sets.
II. Every 2:30 mins x 5 sets: Hang Cleans + Pause Split Jerk
1 x 2 + 2 reps @ 72-75%
2 x 2 + 2 reps @ 75%
1 x 2 + 1 rep @ 80 - 82%
1 x 2 + 1 rep @ 82 - 85%
% based on 1RM Clean & Jerk
Hang cleans are above the knees and reps should be done as singles. On the split jerks, pause in the catch for 2 secs and focus on where your feet are. We like to see a good split that is even from front to back and the direction of your feet at 11/5 or 1/7 on a clock position.
III. Every 3 mins x 6 sets: Pause Front Squat + Front Squats
3 x 1 + 4 reps @ 70%
1 x 1 + 4 reps @ 75%
2 x 1 + 4 reps @ 85%
Pause Front Squats- 3 secs in bottom
Conditioning
For Time
30 Handstand Push-ups
-- then --
4 rounds of:
15 Power Cleans
10 Chest-to-bar Pull-ups
-- then --
30 Handstand Push-ups
RX 95 / 135 lbs
Scaled 75 / 115 lbs
Comments