General Warm Up (5-12)
2 rounds:
25′ Toy soldier, 25′ lunge and twist, 25′ high knees, 25′ butt kickers
15 Banded Good Morning
10 Banded High Pull
10 Banded Bradford Press
Specific Warm Up (12-22)
Clean and Jerk:
5 Hang Jump and Shrug
5 Hang elbows high and outside
5 Hang muscle clean
5 Strict Press
5 Hang power clean
5 Push Press
3 Hang clean and jerk (pause in catch of clean for :02, then jerk, so they get the feel of jerk in the clean catch)
3 Hang clean and jerk (no pause, normal)
Strict HSPU:
:20 HS hold
3-5 Negative HSPU (:03 lower each rep, drop down, kick back up and repeat)
3 Strict HSPU (or option)
RX (27-44)
21-15-9
Hang clean and jerk
Strict HSPU
400m run after each round
135/95lb.
Flow: 21 H.C/J, 21 S.HSPU, 400m run….ect.
Goal: Sub 14
Cap: 17
Intermediate
21-15-9
Hang clean and jerk
Strict HSPU (abmat or pike off box)
400m run after each round
*consider scaling running distance if you know it will take you longer than 2:30 to complete the 400’s.
95/65lb.
Baseline
15-12-9
Hang clean and jerk
Pike HSPU (inchworm position)
200m run after each round
35/15lb.
(48-60)
9 Min EMOM:
Min 1) Max DB Bent Over Row (right arm)
Min 2) Max DB Bent Over Row (leftt arm)
Min 3) Max Ring Reverse Fly
*Arms stay straight entire time on ring reverse fly. Flatter = harder
ring reverse fly:
Today’s workout is a classic 21-15-9 descending ladder of hang clean and jerks and strict handstand push-ups, with a run after each round.
The key today is selecting a load that allows you to cycle the hang clean and jerks in three sets or fewer per round. You can certainly drop the bar, but if you’re breaking more than twice during a round, the weight is likely too heavy for the intended stimulus.
For the strict handstand push-ups, don’t be afraid to blend your scaling options. If you have some strict reps but know they’ll disappear quickly, start each round with strict reps and then transition to an AbMat variation or pike handstand push-ups on a box as needed. The goal is to challenge your capacity while still maintaining movement and staying within the intended time domain.
No kipping today. We want to specifically challenge pressing strength and stamina after the hang clean and jerks each round, so focus on quality strict reps and smart scaling choices.