Workout of the Day

6 rounds : emom

1. 6 devils press
2. 12/10 cal bike
3. 150 ft farmers carry
4. 200m run
5. rest

CLEAN & JERK

• 3 sets – 5/10 rpe
  • 1 pull + 1  high hang clean (hip) + 2 push press
• 3 sets – 6/10 rpe
  • 1 power clean + 1 front squat + 1 push press + 1 jerk
• 2 sets :  7/10 rpe
  • 2 cleans + 2 jerks
• 2 sets : 8/10 rpe
  • 2 cleans + 1 jerk

for time (20-min)

• 25/20 cal bike
• 15 power cleans + 15 shouder to overhead (95/65)
• 25/20 cal bike
• 12 power cleans + 12 shoulder to overhead (115/75)
• 25/20 cal bike
• 9 power cleans + 9 shoulder to overhead (135/85)
• 25/20 cal bike

• back squat
  • 3 sets : 3 pause back squats + 2 back squats @ 5/10 rpe
  • 3 x 8 : back squat @ top weight from part 1.
• shoulder press
  • 3 sets : :60 hold at top + 5 shoulder press
• 2 sets :
  • 10 close grip ohs (light)
  • 10 overhead front rasie
  • 10 single leg RDL
  • :60 squat hold

5 rounds :

7-min amrap / 1-min rest

• 500m row/ski
• 200 ft farmers carry
• 20 hand release push ups
• 20 cal bike
• 20 wall ball

*at the start of the next round, pick up where you left off*

open prep wk 5 day 4

3 SETS:

• 10 front foot elevated split squat
• 10 db lat raise *pause at top, shoulder height
• 15 bent over lat raise

2 rounds (30-min)

• 500m row/ski or 400m run
• 100ft walking lunge
• 25 burpees to target
• 50 wall ball
• 25 burpees to target
• 100ft walking lunge
• 500m row/ski or 400m run

open prep wk 5 day 3

SNATCH

• 3 sets – 6/10 rpe
  • 1 pull + 1  floating + 1 pause OHS
• 3 sets – 7/10 rpe
  • 1 power snatch + 1 OHS
• 3 sets – 7/10
  • 2 squat snatch
    • if unable to squat snatch,  repeat part 2 at a heavier weight
• 3 x 3 :  touch n go power snatch
  • Work on cycling the bar, keep vision forward & focused, feel balanced, breathe with rep.

3 rounds (16-min)

• 30/25 cal row
• 15 power snatch (75/55)