CLEAN AND JERK REVEIW
3x Jump and land
3x Jump and land hands at shoulders
3x Jump punchland
2×3 Push jerks PVCBB
SKILL WORK
EMOM 6:
3 push jerks
– Take the bar from the floor and build to a load heavier than workout weight
1 set:
3-5 clean and jerks (workout weight)
5-7clean and jerks (workout weight)
– Rest :30 between lifts.
– Cycle all reps quickly.
RX
For time:
5-10-15-20-25-30:
Clean and jerks (65/95 lb)
Burpees
INTERMEDIATE
For time:
5-10-15-20-25-30:
Clean and jerks (55/75 lb)
Burpees
BEGINNER
For time:
5-10-15-20-25:
Clean and jerks (empty barbell)
Burpees
INTENDED STIMULUS
15:00-20:00.
Light loading that allows for 10-15 unbroken clean and jerks.
Burpee pace of 10+ reps/minute.
Significant movement interference that will cause the quads and shoulders/triceps to fatigue quickly.
4-6 Minute Biking Rowing easy pace flush
2 sets:
1:00 foam roll quads
1:00 foam roll lower back
2minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:– Rest :10 between movements.
:30 inchworm + push-up
:30 unweighted good mornings
:30 scorpions
:30 burpees
– Step down and up on the burpees.
1 set:
:30 shoulder presses PVCBB
:30 RDLs
:30 push up to pike
:30 burpees
– Jump down/drop to the floor quickly on the burpees.
1 set:
:30 hang clean and presses
:30 good mornings
:30 burpees
– Jump down AND jump up AFAP on the burpees.