Warmup
On the 0:00..."Wise Men"
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell - 135 / 95 lb
... Rest 3:00
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell - 155 / 105 lb
Rest 3:00
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell - 185 / 135 lb
Stimulus
- Conditioning Category: Grind
- Repeat from the start of the cycle, where we have the chance to improve our scores.
- Weight #1 - Moderate. A weight we could Power CJ for 15+ reps unbroken when fresh.
- Weight #2 - Moderately Heavy. A weight we could Power CJ for 10+ reps unbroken when fresh.
- Weight #3 - Heavy. A weight we could Power CJ for 5+ reps unbroken when fresh.
- This is a repeat from 11/25/2020.
On the 20:00... Clean and Jerk Complex
7:00 to Build to a Heavy Complex:
1 Power Cleans
3 Front Squats
1 Split Jerk
Xtra
Midline Recovery
5 Rounds, Not for Time:
9 Strict Toes to Bar
12 Pausing GHD Hip Extensions (1s at top)
15/12 Calorie Bike Erg
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