Warm-up
Dynamic Lunge Routine
Banded Monster Walks (10 Steps + 10 Air Squats)
Clean & Jerk Barbell Warm Up
Banded Monster Walks (10 Steps + 10 Air Squats)
Clean & Jerk Barbell Warm Up
With the bar in the high hang using the clean grip perform 3 reps of each movement.
Jump Shrug
Jump High Pull
Muscle Clean
Strict Press
Front Squat
2-4-6″ Power Cleans
Squat Cleans
Push Press
Split Jerk Balance
Tall Split Jerk (off your toes)
Split Jerk
Skill Warm Up
2 – 3 Sets
3 Squat Jumps
3 Cleans
3 Push Jerks
2 Clean & Push Jerks
3 Squat Jumps
3 Cleans
3 Push Jerks
2 Clean & Push Jerks
Weightlifting
Dip Clean + Push Press ((3+3), Build to a heavy set for the day,)
Build to a heavy set for the day, drop to 90%x2 sets.
Back Squat (Build to a 5RM, Drop to 90%x2)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute ARMRAP
+1 Clean & Jerk 115/75
+1 Toes to Bar
+1 Clean & Jerk 115/75
+1 Toes to Bar
Sub – Situps for toes to bar.
Accessory Work
Clean Pull (3 x 5 at 80% of 1RM Clean)
Back Squat Jumps (3 x 5 at 30% of Back Squat)
Good Mornings (3(3101) x 5-7 at 30% of Back Squat)
(:03) Down
(:01) Bottom
(:00) Up
(:01) Top
(:01) Bottom
(:00) Up
(:01) Top
Toes to Bar (3 x 7-10, or, (50% of 1 Set max))