WARMUP/MOBILITY
2 Rounds:
3 laps dynamic: running, spiderman lunges, down dog etc.
BB warmup, 5 reps per exercise:
Deadlift
Hang power clean
Front squat
Push press
Split jerk w / 3 sec pause
3 laps dynamic: running, spiderman lunges, down dog etc.
BB warmup, 5 reps per exercise:
Deadlift
Hang power clean
Front squat
Push press
Split jerk w / 3 sec pause
Clean & Jerk x 2
A1) 15 mins to build to a heavy or max double Clean & Jerk for the day
—Rest 3 mins—
A2) E2MOM x 3 sets:
2 Clean & Jerks @ 90% of A1
—Rest 3 mins—
A2) E2MOM x 3 sets:
2 Clean & Jerks @ 90% of A1
Stairway to Heaven
10 min AMRAP ladder 1-2-3-4-5…
Power clean & jerk 135/95lb
Burpee over the bar
Power clean & jerk 135/95lb
Burpee over the bar
3 sets:
15-20 GHD hip ext.
2-3 Crossover iron scap exercises each set
15-20 GHD hip ext.
2-3 Crossover iron scap exercises each set
