STRENGTH
CLEAN N JERK
[All Percentages Based Off 1RM Clean &Jerk]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
WOD
15-12-9:
Thrusters 95 / 65 lb
Pull-ups
[Rest 2 Minutes]
12-9-6:
Thrusters 115 / 85 lb
3-2-1 Rope Climbs (15ft.)
[Rest 2 Minutes]
9-6-3:
Thrusters 135 / 95 lb
Burpee Pull-ups
Modifications
1 Rope climbs = 2 db devil press
pullups— band / ring rows
burpee pull-ups- burpee Touch Bar
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
