Tuesday 9.28.21

Warm-up:

Coaches Choice

Strength:

Clean & Jerk
(Squat Clean & Split Jerk)
5-4-3-2-1-1

[7 Total Sets]
1set x 5reps: Bar
1set x 5reps: Light Weight
1set x 4reps: Moderate
1set x 3reps: @ 65%
1set x 2rep: @ 75%
1set x 1rep: @ 85%
1set x 1rep: @ 90% or more

*Clean & Jerk can be done as Power Clean to Push/Split Jerk

*Weights have increase by 5% form 8.30.21

Conditioning:

[4 Rounds]
250m Run
20 SA DB Hang C&J
30 Alt. Pistol

Rx’d:
35#/20# DB

Rx’d+:
50#/35# DB

Rx’d++:
65#/45# DB

Scaled: Movement
Pistol From Box, Rig, or Ring
(equal reps)

Scaled: Reps
[4 Rounds]
200m Run
14 SA SB HC&J
40 Air Squats
(scaled, 30reps Air Squat)

[20min Time Limit]