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Monday 12132021

WARMUP


Technique primer

5 Sets:

3 Power Cleans (Singles) + 3 Push Press

Add each rd


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%

1 Rep @ 88%

Build to Heavy Single (No Misses)


Rest Between All Sets.


WOD

For Time:

50 GHD Sit-ups / abmat

25 Double Dumbbell Front Squats

5 Rope Climbs (15ft.)

25 Double Dumbbell Front Squats

5 Rope Climbs (15ft.)

25 Double Dumbbell Front Squats

50 GHD Sit-ups


Dumbbells: 50 / 35 lb's


Level 2

GHD SIT-UPS

- Reduce Reps

- Reduce Range Of Motion

- 50 Sit-Ups

-


DUMBBELL FRONT SQUATS

- Reduce Reps

- Reduce Weight



ROPE CLIMBS

- Reduce Height

- Reduce Reps

- 3 Strict Pull-Ups + 3 Knees To Chest = 1 Rope

- 6 Alternating Dumbbell Plank Rows = 1 Rep

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