FRIDAY
| Strength
Workout Primer
3 Sets, Progressing loads to just under weight Hang Power Clean + Push Press Low Hang Power Clean + Push Jerk Power Clean + Push Jerk Rest 1:00 b/s
Then
3×3 Quick Singles Working up to working weights
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| WOD
For Time:
“Strength and Honor”
3 mins on Start 400m Run, then-Max Clean & Jerks 84/57 remaining time until you reach 30 Clean & Jerks. Rest for 1 min after every 3 mins
Active: 70/48 Lifestyle: 60% of 1rm *Keep the runs under 2 mins
We want to see consistency on the run time from round to round, earning around 1:00 to push the pace on the barbell. To be clear, this is 3:00 on/1:00 off of work until you accumulate 30 reps of clean & jerks. Each 3:00 window starts with a 400m run, with whatever time remaining being used to work towards your 30 rep goal. |