Thursday, August 16, 2018

Thursday, August 16, 2018

(A) Warm Up - @ 0:00 - 15:00

250m Row + 4 Spiderman w/ Reach per side

250m Row + 5 Inchworms

250m Row + 6 Wall Squats

*Build intensity with each row

INTO…

1 Round (Empty Barbell)

5 Good Mornings

5 Strict Press

5 RDL

5 Push Press

5 Hang Muscle Cleans

5 Split Jerk

(B) Power Clean & Jerk Complex Build Up - @ 15:00 - 20:00

Take 5 minutes to build up your bar to 65% OF YOUR 1RM C & J for the following complex:

(C) EMOM X 10 minutes:

Hang Power Clean + Power Clean + Split Jerk

Starting @ 20:00

Sets 1 & 2 - 65%

Sets 3 & 4 - 68%

Sets 5 & 6 - 71%

Sets 7 & 8 - 74%

Sets 9 & 10 - 77%

(D) “Nobody Put Baby In A Corner”

5 Rounds for Time:

5 Clean & Jerks (70%)

10 C2B

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