Blog Search

Tuesday 3.12.19

By: 0

Power Clean and Jerk
On the 1:30 x 7 Sets:
2 Power Cleans
1 Split Jerk

Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. This complex does not need to be “touch and go” power cleans.

Set #1 – 70% of estimated 1RM Power Clean and Jerk
Set #2 – 74%
Set #3 – 78%
Set #4 – 82%

Fitness Conditioning
Every 4:00 x 5 Rounds:
9 Deadlifts (155/105)
12 Burpees
15/12 Calorie Row

Score is our slowest round of the five.

Sport Conditioning
Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Score is our slowest round of the five.