Warm-Up | Performance
Two sets of:
250m Row
Dive-bomber Push-up x 10 reps
Bottom Squat Medicine Ball Hold x 30 seconds
Followed by…
One- Two sets of:
Barbell Romanian Deadlift x 6 reps
Barbell Muscle Clean x 5 reps
Barbell Strict Press x 4 reps
Barbell Front Squat x 3 reps
Barbell Power Clean and Jerk x 2 reps
Barbell Clean and Jerk x 1 rep
Then…
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk
*Sets 1-2 – 2 reps @ 65-70%
*Sets 3-4 – 1 rep @ 75-80%
*Sets 5-6 – 1 rep @ 84-88%
*Sets 7-8 – 1 rep @ 92-96%
*Sets 9-10 – 1 rep @ 96+%
If you’re feeling good, aim for a new Clean & Jerk PR!
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
10 Strict Handstand Push-Ups
10 Ground to Overhead (135/95 lbs)
Note times for each of the three sets, and sum your total working time. Goal is to be aggressive and have the lowest total working time.
A.
205/215/230/245/255/270/280/290 (Fail)
B.
3:27/3:40/3:33
A: 55kg 😄
105-155lbs
3:08
2:49
3:09
=9:06
Five rounds for time:
500/400 Meter Row
40 Double-Unders
30 Air Squats
20/15 Calories of Assault Bike
100 Meter Farmer’s Walk (32/24 kg KBs)
33:45
Fun little workout after some C&J’s…33.34 🙂
Nice work!
315
2:39
2:37
2:40
8:03
A. 105 – 160 – matched current PR then tried 165 and injured my wrist so that sucks.
No part B for this girl
Darn
A. 50/52.5/57.5/60/62.5/67.5/70/72.5/75/77.5(PR) kgs
B. 13:45
A. Did Fitness strength piece
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Assault Runner

10 L-Seated DB Presses , 50 lbs

10 DB Devil’s Press, 50 lbs
3:28/3:43/3:48