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Monday August 14, 2017

13
Aug

Monday August 14, 2017

Mobility/Activation: 2 rounds with empty bar

5 RDL

5 hang power cleans

5 spit jerks w/ pause in spilt

 

Strength: Clean and Jerk

 

EMOM for 4 mins

 

2 clean and jerks @ 70-75%

 

E2MOM for 6 mins

 

2 clean and jerks @ 80-85%

 

* no touch and go reps. full reset to starting position.

 

Conditioning:

 

For time:

 

5 Thrusters

21 pull ups

8 Thrusters

15 Toes to bar

12 Thrusters

15 Toes to bar

8 Thrusters

21 Pull ups

5 Thrusters

 

F: 95/65, assisted pull up, any scaled version of Toes to bar

P: 115/85, pull up, toes to bar

C: 135/95, chest to bar pull up, toes to bar

 

Coaches’ notes: The thrusters are supposed to be HEAVY. It should be an extreme struggle to get through all of those reps of Thrusters unbroken. This should be a 10+ min time domain workout. Therefore, add weight if you are going to plow through this workout in less than 10 min.

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