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Components

Clean and Jerk

Metcon

Settings

Workout

Sunday January 17th

Warm-up

2min Bike or Row
+
15 Banded Good Mornings
10 Push Ups
12 Ring Rows
30 sec FLR

Strength

Clean and Jerk

A) Power Clean & Jerk (Barbell Cycling)
Every 45 seconds x 8 sets
5 Touch & Go reps @ 50%
Keep it light & snappy

Metcon

Metcon (AMRAP - Rounds)

12min AMRAP
2-4-6-8-10...etc
Alt DB Snatches
3 Bar MU

Scale to Jumping Bar MU
or a tough pull up modification

Duration: Short

Feel: Muscular Fatigue- Your muscles should feel tired, but you should NOT. ie. not out of breath. Your muscle endurance will dictate how fast or slow you go, without failing

Pacing: Reach- Flirt with that "redline" but do NOT pass it. You should be getting close to
being uncomfortable, but still putting out a high effort.

Accessory work

8 Sets (Tabata)
20 sec V-Ups
10 sec Hollow Hold

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, January 17, 2021

Male Clients