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…

Barbell Complex Warm-Up

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.

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Chris
Chris
November 6, 2021 10:42 am

A) 2 x CJ’s

135
145
155
165
170 (missed 2nd jerk)
155
155
155

B)
29 + 6
29 + 5
30 + 5

Justin Nadeau
Justin Nadeau
November 3, 2021 10:36 am

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 😅

Justin Nadeau
Justin Nadeau
November 3, 2021 10:38 am
Reply to  Justin Nadeau

Thrusters @ 95lbs