With a running clock:
@ 0:00
For time:
5-4-3-2-1 Bar MU (scale banded or Jumping var. or to pull up var. with added reps)
1x Complex after every set of Bar MU:
4 DL 3 H.P. Cleans 2 Front Squats 1 Jerk @ 70/47,5kg
- 7min cap -
@ 10:00
For time:
21-15-9 of:
Alt. DB-Snatches (30/20kg)
Burpees
- 7min cap -
@ 20:00
8min AMRAP of:
15/12cal row
12 T2B
- share rower (and DB) with a partner. A starts with 21-15-9 and B with AMRAP after the first workout then switch -
Coaches warm up for Clean and Jerk
6 sets of:
P. Clean (2sec. hold at catch) + Clean + pause Split Jerk (2sec. in dip and 2sec. in catch) + Split Jerk
start @ 65% and work up in weight (no more than 80%)
work up in weight for:
3 DL from blocks or plates (just below knee) - no TNG -
4 sets of:
20m (heavy) single arm Farmers walk (each side)
8-10 Front foot elev. (~4'') Split Squats (single arm KB in Front rack - contralateral site) - each side -
rest as needed between movements
3x 20-30 banded leg curls
rest 30-60sec.