Health & Fitness

A. Strength

3 sets per side with KB or DB (build)

3 shrugs

3 zipper pulls

3 cleans

3 strict press

3 push press

3 push jerks

3 cleans and jerks

B. “Wiped Clean”

5 Rounds, On the 4:00:
30 Air Squats
20/15 Calorie Row
7 DB or KB Clean and jerks per side

Working through three movements in this interval style conditioning piece. Looking for athletes to have a minimum of :45 seconds to recover between each round. Therefore, we can modify rep schemes or loading to hit this intense stimulus. Weight on the barbell should be something athletes will complete a maximum of 2 rounds on every set. Score today is the slowest round of the four. Stagger athletes by at least 2 minutes if limited by amount of rower.

Classic

A. Barbell complex- build heavy through 3 sets (do not drop bar in sets):

3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans

3 Strict Press
3 Push Press
3 Push Jerks

3 Clean and Jerks

B. 5 Rounds, On the 4:00:
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (115/80)

Working through three movements in this interval style conditioning piece. Looking for athletes to have a minimum of :45 seconds to recover between each round. Therefore, we can modify rep schemes or loading to hit this intense stimulus. Weight on the barbell should be something athletes will complete a maximum of 2 rounds on every set. Score today is the slowest round of the four. Stagger athletes by at least 2 minutes if limited by amount of rower.