Public Whiteboard

Components

Clean and Jerk

Metcon

Settings

Workout

Friday

Warm-up

2 Sets:
1:00 Bike
10 Muscle Cleans
10 Strict Press
5 Strict Pull Up
20 Step Back Lunge

Optional Warmup

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Weightlifting

Clean and Jerk (Heavy 1-Rep)

Clean and Jerk

Complete before the C&J:
3 Muscle Clean + 3 Tall Clean x 3 working sets (building)

Clean & Jerk:
Set 1: @205#
Set 2: @225#
Set 3: @235#
Set 4: @255#
Set 5: @275#
Set 6: @285#
Set 7: @290#
Set 8: @300#

Based off of a 300# Clean and Jerk

Metcon

Metcon (Time)

With a Partner, Complete For Time:
20-16-12-8-4
Synchro Box Jump Overs (24"/20")
10-8-6-4-2
Rope Climbs
*50’ Dumbbell Front Rack Walking Lunge after each round (2x50/35

Rx+:
Box Jump-Overs (30/24)
Legless Rope Climbs

Whiteboard:

Friday, December 03, 2021

Male Clients