A.1: Clean and Jerk (5x1@>100% 1RM)

A.2: Lateral Squat (5x3/side)

*between sets of cleans

Metcon (AMRAP - Rounds and Reps)

3 minutes ON - 2 minutes OFF (3 total rounds - 15 total minutes) "ON" 3 Minute AMRAP: 5 barbell power clean and jerk (40-50% of load used in 1RM today) 7 toes to bar 9 box jumps (24/20) "OFF" 2 Minutes - light jog/row/bike *Pick up where you left off

Extra Work

a: Ring Kipping (3 x 5-7 reps)

*Emphasis on hollow / arch positioning

b: Jump to ring support (3x3)

*5 second hold at the top of each rep

c: Overhead Squat (3x2)

*hold bottom of squat for 1 second


4 views0 comments

Recent Posts

See All