Tuesday, March 19th 2024

WARM UP

1:00 arms only bike or ski

2:00 bike

MOVEMENT/MOBILITY – barbell

:30 deep squat stretch holding barbell on ground

:30 sleeper stretch / side

10 Cat/Cows

5/5 Kneeling T-Spine Rotations

:30 Wrist Stretch

10 Scorpions

*grab barbell

5 clean high pulls

5 Strict Press

5 push press

5 push jerks w/ :03 pause in receiving

PRIMER – barbell @ warm up weight

:10 Bike Sprint

3 TnG C&Js

STRENGTH

E:90 x 8 Sets

-5 Strict Press

*barbell comes from floor

*a lot of volume here, choose a sustainable weight and maybe make small jumps

METCON

Death by format

E2M x 6 (12min)

12/9 cal echo bike

6-9-12-15-18-21 Clean and Jerk @ 95/65

NOTES Round 1 starts with 12/9 bike and 6 clean and jerk, with the barbell increasing by 3 reps every round. Once failure is reached athletes will go back to the second round and sustain until all 6 sets are completed.

*Score is total Clean and Jerks Completed, you can go for max reps on final set