Today is very barbell-centric. We get after it out the gate with some touch and go work on the barbell. AKA weighted jumping jacks–hey, it could work as a title! The EMOM should start light and build to a load that primes for the workout or surpasses our previous best. The conditioning today is a beast. The weight shouldn’t necessarily feel light enough to do touch and go reps, singles will do, and it should challenge you. But you must be sure to select a load that allows for 3 CJ to happen in under :35 every set, this gives :10 per rep approximately and you must be able to get 5 unbroken front squats at once each round, even if there are pauses in there. Sub 15:00 is a must for everyone to finish, scale accordingly.
10/7 Cal Row
3 Sumo stance inch worm
12 Bridge walk up (from elbows to hands and back down 1 arm at a time, Up, up, down, down)
6 No push up burpee
9 Air Squat
12 Kipping swing
3 rounds for quality not time.
_______
Barbell work
3 Deadlift
3 Muscle Clean
3 Power Clean
3 Front Squat
3 Strict Press
3 Push Jerk
2 rounds (empty barbell)
EMOTM x 8 minutes
3 Touch and go power clean and jerks
*Building in load, starting around 55% 1rm
)
RXConditioning:
3 Power Clean and Jerk
5 Front Squat
7 Bar facing Burpee
9 Toes to bar
5 rounds for time.
205/135lb.
Intermediate:
3 Power Clean and Jerk
5 Front Squat
7 Bar facing Burpee
9 Toes to bar/ Hanging leg raise
5 rounds for time.
135/95lb.
Baseline:
3 Power Clean and Jerk
5 Front Squat
7 Bar facing Burpee
9 Lying leg raise (holding rig or KB)
5 rounds for time.
55/35lb.
GHD hip extension
3×15
+
Quadruped Cat/Cow
3×5
