A. GENERAL (6:00)Amrap 6- 20 sec machine- 5 Inchworms (to push-up)- 10 Alt. Spiderman Lunges + rotation- 10 Cat-Cow
B. MOBILITY / ACTIVATION (2:00)Trap Smash45-60 seconds / side
C1. SPECIFIC (10:00) Clean and Jerk Drills, Jerk Focus- 5 Split Stance Press- 5 Tall Split Jerk + Split stance press (5 x 1+1)---- Tempo Squat Clean + Split Jerk---Complex2 Cleans + 1 Squat + 1 JErkRamp up for complex
C2. SPECIFIC (4:00)Strip bar to workout weight5 Deadlifts5 Beat Swings3 Deadlifts 3 Pull ups / Jumping Pull ups or RIng Rows
Clean and Jerk ComplexE2MOM x 4
2 Squat Cleans1 Front Squat1 Split Jerk
@ 75%-80%
Score: WeightTC: 8 minutesKG: N/A
Scaling OptionsBeginner1 Power Clean + 1 Front Squat + 1 Jerk
IntermediateAs written
4 rounds for time500/400m Row15 Deadlifts @ 185/135 lbs15 pull ups
Score: TimeTC: 15 minKG: 84/60 Beg, 35/35, Int 70/50
Scaling OptionsBeginner3 rounds for time500/400m Row15 Deadlifts @ 75/55 lbs15 Ring Rows
Intermediate500m Row15 Deadlifts @ 155/105 lbs15 Jumping pull ups
Clean pull3 x 2 @ 90-95%
Goal: Weightlifting Accessory