A) Warm-up
Complete:
20 Walking Lunges
20 Jumping Jacks
10 Burpees
Then,
Grab an empty Barbell:
5 Muscle Clean
5 Press
5 Power Cleans
5 Squat Cleans
5 Push Jerks or Split Jerks
B) Activation, 5:00
Glute Activation:
X-Band Walks: Accumulate 2:00
– Try not to stop for the entire 2:00
C) Strength
1 Squat Clean + Jerk:
Every 90s x 6 sets:
– Spend 5:00 warming before starting the clock
– Start at 60% and add weight each round
– Goal is to end around 90% of 1RM and beat last weeks last weight 5-10#’s
– Beginners: Technique Work or Back Squat 5 x 5 from the rack.
D) Conditioning
“Elvis”
For time:
30 Squat Cleans (185, 125)
Rx+:(225, 145)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65)
*10:00 Cap
Beginner Alternate Workout:
AMRAP 7:
8-10 Thrusters (light)
8 Burpees or Squat Thrusts
E) Extra Credit/Recovery
Rear Foot Elevated Split Squats: 3 x 10 ea.
Back Extension or Reverse Hyper: 3 x 15.
or 400 Meter Sledpull @1/2 BW.