Wednesday, March 27th 2024

WARM UP

200m Run

200m DB Carry – 1 DB must be OH at all times

MOVEMENT/MOBILITY – 2 moderate DBs + foam roll

10 DB deadlifts

10 DB push press

10 single DB – cossack squats

+ 5min foam roll

+

15 glute bridge

10/10 single leg glute bridge

CLEAN PRIMER

5 Slow Clean Pulls (arms straight, drill making contact with high thigh)

5 Muscle clean from segmented position

5 Segmented Power Cleans :03 pause @ knee

3 Arm only OH squats w/ pause

5 Push Jerks

WORKOUT PRIMER – perform with workout weight –

Perform @ workout pace

4 Burpee over bar

2 Clean and Jerks

4 Burpee over bar

INTERVALS

6x

AMRAP – 1

8 Lateral Burpee over bar

Max Rep Clean and Jerk @ 165/115 (Rx+185/135)

:60 rest b/t

NOTES Burpee must be done by :30 mark. Decrease reps if needed. Barbell should be singles across.

STRENGTH

Every :20 x 15 (5min) 1 Hang Power Clean

@ 60-70%

+

EMOM x 5

2 Power Cleans @ 70-80% (Drop and reset)

NOTES

Final week of this cycle we will be testing 1RM power Clean.