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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