Warm up
3 rounds of:
200m row
5 hang muscle clean and jerks
15 double unders
5 burpees
Endurance
Part A - In 16 min, perform 4 rounds for time:
500m/400m row
12 box jumps 24/20 in
8 clean and jerks [Barbells 135/95 lbs, DBs: 2x50/35 lbs]
-- rest the remainder of the 16 min if you finish
-- rest 4 min between part A and part B
Part B - 16 min to complete for time:
10-9-8-...-2-1 Hang power cleans [Barbells 95/65 lbs, DBs: 2x50/35 lbs]
25 double unders after each set of hang power cleans
Scaling:
Part A: clean and jerks should be done in 2 sets or less each round, adjust the load accordingly.
Part B: all sets of hang power cleans should be unbroken, adjust the load. Scale the double unders to either 20 sec of attempts or 2x single unders.
UES strength
Warm Up
2 Rounds
10 Quadroped Thoracic Rotations
10 Push-ups
10 Banded Pass Throughs
15 Banded Pull Aparts
Bench Press
1st Round: 10 reps @ Empty Bar
2nd Round: 10 reps @ Light weight
Bench Press
In 12 Minutes with as many sets needed work up to a
5 Rep Heavy (NOT MAX - 9/10 RPE)
Bench Press
Every 2 Minutes of 4 Sets
5 Reps @ 85% of todays 5 Rep Weight
Accessory
5 Rounds
5 Strict Pull-Ups (weights or banded negatives)
7 Double DB Hex Press
9 Feet Elevated Ring Rows
12 Double DB Skull Crushers
-Rest 1-2 Minutes between sets-