Warmup
3-5 min any monostructural activity – (Skip rope, bike, row, ski erg, jog)
-Then-
Foam roll: 10-15 passes on each body part
-Glutes
-Hamstrings
-Upper back
-Lats
-Quads
-Then-
5 Air squat
5 Inch worm
10 Box jump (20″/16″) OR tuck jump
-Then-
2 Rounds (kb/db/bag)
3 High hang power clean
3 Hang power clean
3 Full power clean
3 Jerk
3 Front squat
All Equipment Areas
Strength
Record your best Power Clean & Jerk 1 rep max lift
*Rest at least 3 min between attempts
*If you fail 3x you are done!
Substitutions Strength
- Do 3 Sets of Max unbroken DB KB Power Clean and Jerk ( first weak arm unbroken then change same reps = 1set)
- Do 3 Rounds of:
1 Min Superman Hold
No Rest
Max set unbroken Push Ups
Workout
2 Rounds For Time Of:
50 Box Jump Overs, 60/50cm
25 DB Hang Power Clean+Jerks, 2x 20/15kg
15 Handstand Push-ups
Scale
2 Rounds For Time Of:
50 Box Jump Overs, 50/40cm
25 DB Hang Power Clean+Jerks 2x 15/10kg
15 Dumbbell seated military press 15/10kg
Substitutions Workout
Box jump overs -> line hops (x2)
Dumbbell hang power clean and jerks -> barbell or Bag hang power clean and jerks
Handstand push up TO seated dumbbell military press or seated barbell military press or Bag military press OR Pike HSPU
Cool Down
Seated hamstring stretch for 2 min
Seated butterfly stretch for 2 min
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