Friday April 5, 2019

 

 

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

3 Rope Progressions

POWER CLEAN + HANG POWER CLEAN + PUSH JERK + SPLIT JERK

Warm Up Sets:
Every 1:00 for 4:00 (4 sets):
Power clean + hang power clean + push jerk + split jerk
Set 1: @ 25% 1RM clean and jerk
Set 2: @ 35% 1RM clean and jerk
Set 3: @ 45% 1RM clean and jerk
Set 4: @ 55% 1RM clean and jerk

Working Sets:
Every 1:30 for 9:00 (6 sets):
Power clean + hang power clean + push jerk + split jerk
Set 1: @ 65% 1RM clean and jerk
Set 2: @ 67.5% 1RM clean and jerk
Set 3: @ 70% 1RM clean and jerk
Set 4: @ 72.5% 1RM clean and jerk
Sets 5-6: @ 75% 1RM clean and jerk

Notes:
Four reps in a short interval will require you to move quickly with the barbell, as well as during transitions, in order to get a little rest. 75% is not terribly heavy for this complex, so try wearing your training shoes (not oly shoes).

 

WOD 15 min AMRAP

1 ROPE CLIMB
15 KBS AHAFA (53/35 standard RX)

30 AbMat Sit-ups

 

 

 

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