10 Power Clean and Jerks at 50%
8 Power Clean and Jerks at 60%
6 Power Clean and Jerks at 70%
4 Power Clean and Jerks at 80%
2 Power Clean and Jerks at 90%
Use remaining time to shoot for a 1 rep max
We haven’t ran or done clean and jerk all week, so I would really like some big numbers on these. You may share bars.
Not feeling it today? Do 10 Every round with a light weight and just work on form.
10 Barbell Sit-Ups
15 Barbell Reverse Sit-Ups
20 Russian Twists with 35/25lb DB
Rest 30sec. Between Rounds
C.) Optional with a partner:
3sets of 1min. on 1min. off
Part A stays similar week to week. Track the metrics for progression
Note decrease in rep scheme from prior week. Increase weights slightly
B. Hang Squat Clean – Build to challenging set of 3 reps
Hang Squat Clean x 3 reps @ 80-85% of part B top weight
For Push-ups, to INCREASE difficulty, elevate feet or add a weight on your back. To DECREASE difficulty, elevate hands onto a bench, box or barbell in a squat rack
Banded Tricep Pushdowns x 15-20 reps
Rest 2-3 min
E. One Round:
40 Cal Row
20 DB Snatch (alternate arms)
30 DB Burpee Hang Power Clean and Press 45/30s
Shoot for a fast finish time and earn that rest break.
For the DB Burpee Hang Power Clean and Press, you’re going to need (2) DBs. As you stand up from the burpees, do the hang clean on the sides of your body and bring them to shoulder… Now press, don’t jerk them!
Advanced can go 50/35s
1min. of DB Bicep Curls
1min. of DB Tricep Skull Crushers