1. Warm-up
Floss Elbows
Then
2 Steady Rounds
10 Kettlebell Taters
Row 10 Calories
2. Strength
Strict Press
2×10
Then
5 Rep every 3:00 for 12 Minutes
AHAP
3. OLY
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean (Below knee.)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk
NO FAILS
——–Optional——–
4a. Gymnastics Accessory
Knees to Elbows
4×20
Rest as needed.
4b. Strength Accessory
Pendlay Rows
4×12
Choose one weight across all 4 sets.
Rest as needed.
Leave a Reply