 StrengthHang Power Clean + Push Jerk -Take 10mins to build to a Max MetConFor Time: 200m Run 9x C2B Pull-Ups 12x H. Clean and Jerk @ 75% 200m Run 15x C2B Pull-Ups 9x Hang Clean + Jerk @ 80% of HS 200m Run 21x C2B Pull-Ups 6x Hang Clean + Jerk @ 85% of HS -16 min Time Cap Notes: The conditioning piece will use the heavy single, ascending in weight and descending in reps through the rounds. Push the pace on the run and challenge yourself to get through the C2B under fatigue before getting to the Hang Clean and Push Jerk. Post1-Arm DB High Pull
2x8/side
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 StrengthClean and Jerk -12mins to work technique following template below 3@60% 2@70% 1@80% 1@85% Then... EMOM; 0:00-2:00 1x @ 70% 4:00-6:00 1x @ 75% 8:00-10:00 1x @ 80% MetCon3min AMRAP: 18/15x Cal Row 20x Burpees Over Rower 3min REST 3min AMRAP: 18/15x Cal Row 20x WallBall (20/14#) Notes: Working a lot of Clean and Jerks today. Focus on technique the EMOM format is plenty of rest but also forces you to go again before you may want to. Pin your ears back and breathe fire in the conditioning piece. PostFor Quality:
30x Scap Push-Ups  GymnasticsStrict Pull Ups BEG Tempo Ring Rows 5x3 @3133 *Do these as vertical ring rows if possible INT Tempo Pull Ups 5x3 @3133 ADV Tempo Weighted Pull-Ups 5x3 @3133 MetConFor Time: 40x Toes 2 Bar 20x Clean and Jerks (155/105) PostDB Rows 3x20/Arm
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AuthorCoach Erin |
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