MONDAY
| Strength
For Load:
2:00 x 5 Sets Segmented Clean Pull + Hang Power Clean Rest 10 seconds Power Clean + Push Jerk
% Starting @ 60-65% of 1RM and Building to Heavy for the Day. For the Segmented Clean, Pause Once @ 2’’ Below the Knee The focus today will be pulling off the floor with consistency while staying tight through the middle |
| WOD
5 Sets, For Max Reps
“Rocky Road”
1:00 AMRAP *Clean and Jerks -Max Bar Facing Burpees – 1:00 Rest b/t Sets –
Set 1: 10 Reps, 61/43kg Set 2: 8 Reps 70/48kg Set 3: 6 Reps 84/57kg Set 4: 4 Reps, 93/68kg Set 5: 2 Reps, 102/70kg
Active: 43/30kg, 52/34kg, 61/43kg, 70/48kg, 84/57kg Lifestyle: 8 Hang Power Clean and Push Jerk -Max Lateral Burpee Bar Step-Overs, 34/25kg
Stay consistent on the barbell with cycling reps moving from about 1 every 3 seconds to 1 every 15-20 seconds on the final barbell. Complete 6+ Bar Facing Burpees Each Set |