PERFORMANCE
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Then…
A.
Every 2:30 minutes, for 20 minutes (8 sets):
Power Clean + Jerk + Clean & Jerk
Build to today’s heavy.
B.
Three sets for max calories + reps of:
90 seconds of Rowing (for Calories)
30 seconds of Thrusters (95/65 lbs)
Rest 2 minutes
Note your calories and reps achieved in each set, then sum them for your total score.
A) 2 x CJ’s
135
145
155
165
170 (missed 2nd jerk)
155
155
155
B)
29 + 6
29 + 5
30 + 5
A. EMOM E 2:30, for 8 sets:
Power Clean + Jerk + Clean & Jerk
95/105/115/125/130/135/135/135
B. 3 sets for max calories + reps of:
90 seconds of Rowing (for Calories)
30 seconds of Thrusters (95/65 lbs)
Rest 2 minutes
28/15, 28/15, 26/10
Total= 122
That 3rd rnd hurt…a lot 😅
Thrusters @ 95lbs