Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Jerk Complex - Week 6
Every 2 min for 6 rounds, perform the following complex for load:
1 deadlift + 1 clean + 1 hang clean + 1 split jerk
Note: Use today to build confidence on this complex through sound execution and slightly higher loads than previous weeks. We will test this lift for a max load next week in test week.
Conditioning
Every 5 min for 3 rounds, each for time:
25/20 cal row
100 double unders
5 clean and jerks 185/125lbs
EVF360
Part A
Starting every 4 min for 4 intervals (16 min total), complete for time:
2 rounds of:
10 double DB front squats 50/35 lbs
10 double DB push jerks 50/35 lbs
10 double DB deadlifts 50/35 lbs
10 alternating DB renegade rows 50/35 lbs
-- rest the remainder of the interval
Part B
Every 5 min for 3 rounds, each for time:
25/20 cal row
100 double unders
20 alternating single DB hang clean and jerks 50/35 lbs