*Do a set every 2 minutes.
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
*Focus on perfect technique.
Movement Prep/Activation
2:00 Row (easy-moderate)
-Then-
2 Sets
5 Dumbbell Deadlift (light)
4 Dumbbell Hang Clean (light)
3 Dumbbell Push Jerk (light)
-Then-
1 Unbroken Set (increasing weight each set)
4 Deadlift
3 Hang Clean
2 Push Jerk
-Then-
1 Unbroken Set (at workout weight)
3 Deadlift
2 Hang Clean
1 Push Jerk
3 sets:
AMRAP 3 Minutes
12 Deadlifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerks (155/105)
*Each round must remain unbroken
-rest 1 minute b/t sets-
- Intended Workout RPE: 8.5 – 85% – high intensity
- Target Rounds each set: 3+
-
Minimum Rounds before scaling each set: 2
Scale:135/95
3 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 Min Cat Cow
1 Min Forearm Smash
2x 10 Seated External Rotations (each side)
10 minute EMOM
Even minute: 8- 10 Rope Pull Ups from seated position
Odd Minute: 10 V- Ups
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)