MONDAY 12-3-18

Warm Up

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

2 Rounds with an empty bar of:
3 Hang muscle clean
3 Front squat
3 Push jerk
3 Power cleans
3 Squat cleans

CLEAN + FRONT SQUAT + JERK

Warm Up Sets:
Every 1:30 for 4:30 (3 sets):
1 Clean + 1 front squat + 1 jerk
1 @ 30% of 1RM clean & jerk
1 @ 45% of 1RM clean & jerk
1  @ 60% of 1RM clean & jerk

Working Sets:
EMOM for 8:00 (8 sets):
1 Clean + 1 front squat + jerk
Sets 1-3 @ 75% of 1RM clean & jerk
Sets 4-6 @ 80% of 1RM clean & jerk
Sets 7-8 @ 85% of 1RM clean & jerk

Notes:
Two heavy squats and a jerk should be tough for two sets at 85% of your 1RM C&J. Strap in and enjoy the ride. Don’t rush the front squat… clean, stand up and reset, then squat.

 

WOD

For time:
50/40cal Row
75 Double unders
25m Front rack walking lunges (165lbs/115lbs)
75 Double unders
50 Bar facing burpees
75 Double unders

If class size is an issue barbell lunges and burpees should be performed on grass in field

 

 
3 Split jerks

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