Workout of the Day

Fitness & Performance

A. Movement Prep
1) 600m Jog
2) 2 sets of: 10 Squats/10 Good Mornings
3) 2 sets of: 5 Vertical Jumps
4) Movement Specific Warm-Up

B. Deadlift or Back Squat, build to today’s heavy double

C. AMRAP in 15 minutes of:
400m Run OR 100 Double-Unders
15 Deadlifts (185/125lbs)

 

Competition

A. AMRAP in 25 minutes of:
400m Run
2 Legless Rope Climbs
12 Pushups
24 Kettlebell Swings (53/35lbs)

B. Every minute, on the minute, for 10 minutes:
1 High-Hang Snatch + 1 Snatch + 1 Snatch Balance @ 60%+

C. Clean & Jerk, start at 80% of 1-RM and add 10/5lbs every minute until failure

D. Jerk, 5 sets of 2 reps @ 75%; rest 3 minutes

 

Barbell 

A. Movement Prep
1) Group Warm-Up
2) Depth Jumps + Depth Jump to Broad Jump

B. Jerk Practice, BTN
Progressions:
1) Power Jerk
2) Paused Split Jerk
3) Partial Split Jerk
4) Split Jerk
@ light weight
+ Jerk BTN from rack, building in weight

C. Clean Pulls
4 x 3 @ 100% of 1-RM Clean

D. Accessories
1) Strict Press, 3 x 5
2) Glute Bridge, 4 x 6

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