General Warm Up (5-12)
2 rounds:
Row 1:00 (:20 easy, :20 mod, :20 hard)
Banded 7’s
10 Air Squat
Specific Warm Up (12-26)
HSPU/WW:
:10 Wall Facing HS Hold
3 Negative HSPU (:03 lower, fall off wall, kick up and repeat)
3-5 HSPU
1-2 Wall Walk
C/J & DL:
Empty bar:
5 Deadlift
5 Muscle Clean (from midshin)
5 Front Squat
5 Push Press
5 Hang Power Clean
5 Push Jerk
5 Hang Squat Clean
5 Split Jerk
2-3 Clean and Jerk (from midshin)
(26-36)
Every 1:00 x 10
2 Squat Clean + Split jerk
*start at 60% or 6/10 RPE and build!
RXConditioning (38-56)
6-5-4-3-2-1
Wall Walk
Clean and Jerk (185/125lb.)
Into:
3-6-9-12-15-18
HSPU
Deadlift
For time.
Goal: Sub 15:00
Cap: 18:00
Intermediate: 135/95lb., abmat HSPU
Baseline: 35/15lb., partial distance wall walk, pike from feet HSPU
(56-60)
:30 Banded Lat Stretch (each side)
:30 Banded Crossbody Shoulder Stretch (each side)
*Can also bend over on crossbody stretch to get more t spine stretch
(0-5)
Today we kick things off with a lot of quality clean and jerks as we build in load to a heavy 2. Focus on good form and make the final few lifts challenging. Today’s conditioning involves 1 score but 2 parts where the movements evolve as we go. The weight can seem heavy for the clean and jerks, but you should be able to effectively do single reps of power clean and power jerks and do it consistently. You should be able to use the same weight for deadlifts, don’t go up in weight. Iif it is light for you as a deadlift…good.