Monday, March 20th 2023

WARM UP

1x 100/100′ Single arm DB OH carry

10 Ring rows – elbows WIDE

10 Burpees

MOVEMENT

:30 glute bridge hold

:30 glute bridge march steps

10/10 Single leg glute bridges

:30 prone snow angels

:30 superman hold

MOBILITY

:30 updog

:30 Spiderman stretch

:30 down dog

:30 baby makers

PRIMER – coach led CJ Tech

5x muscle clean

5x Front Squat :02 pause in hole

5x Tall Cleans

5x Split jerk – no bar just footwork

5x Split jerk – use empty barbell

STRENGTH

EMOM x 12 – alternating

3 Hang Squat Clean (build across starting @ 60%)

5-8 Strict Pull Ups

QF Workout #3 (lighter load than Prescribed)

For time – 10:00 CAP

5 BBJO (30/24)

1 Clean and Jerk (185/125) (Rx+225/155)(QF was 275/185)

5 BBJO (30/24)

2 Clean and Jerk (185/125) (Rx+225/155)

5 BBJO (30/24)

3 Clean and Jerk (185/125) (Rx+225/155)

5 BBJO (30/24)

4 Clean and Jerk (185/125) (Rx+225/155)

5 BBJO (30/24)

5 Clean and Jerk (185/125) (Rx+225/155)

COOLDOWN 5:00 Cal machine of choice @ moderate pace

STIMULUS Clean and Jerk weight should be no heavier than 85% of 1RM, should have to go Singles, if you can TnG it is to light