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Components

Squat Clean and Jerk

Back Squat

"Triple Trouble"

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Workout

SATURDAY 1.15.22

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

WU:

For Quality:
3 Minute Foam Roll
2 Minute Easy Bike, Row, Ski, or Run
1 Rounds: 5 High Box Jumps + 10 Inch Worms + 15 Banded Good Mornings
2 Minute Banded Tricep Stretch (1 Minute/Arm)
1 Round Of Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats

Then…
With A Light Dumbbell:
30 Alternating Single Leg RDL’s
15 Pausing Single Arm Dumbbell Bench Presses Each Arm (2s Pause At Top)

1: Squat Clean and Jerk (CUSTOM)

The Clean and Jerk

[All Percentages Based Off 1RM Clean and Jerk]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
1 Rep @ 88% (record and notate)

Rest 1-3 Minutes Between All Sets.
INTENTION: Getting lots of touches on the clean & jerk today. Reps can be completed touch and go or singles at each percentage. If you miss 3 clean and jerks at any percentage, stop there.

PR'S: Make sure your PR's are up to date so that the percentages are correct.

SCORE: Enter weights.

OR BACK SQUAT

2: Back Squat (CUSTOM)

Back Squat

[All Percentages Based Off 1RM Back Squat]
4 Sets of 5 @ 70%
1 Set of 5+ @ 70%

Rest 1-3 Minutes Between All Sets.
FLOW: Complete 4 sets of 5 unbroken back squats from a rack. For the final set, complete 5 or more unbroken back squats. This is essentially a "near max set." Leave 2-3 reps in the tank.

STANDARDS: Hips travel below the knees in the bottom of the squat. Hips open fully at the top of each rep. All reps taken from a rack.

SCORE: Enter reps completed for the set of 5+.

MC: "Triple Trouble" (Time)

Teams of Two
3 Rounds For Time:
1,000 Meter Row
30 Pull-Ups and 30 Knees to Chest
1 Mile Run or 100/80 Cal AAB or 4000M on Bike Erg

Time Cap: 45 Minutes

One Person working at a time. Except if Running- Both partners run at same time. Partition our reps evenly and as needed.

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