Friday, 9/25

Warm Up

3 Rounds 

10 Alt Samson Lunge 

8 Spider Lunge w/reach 

6 Alt T Push Up

4 Squats to Bootstrap 

Prep: (10 minutes) 

1 x 5 Hang High Pull 

1 x 5 High Hang Power Clean + 5 Strict Press 

1 x 5 Hang Power Clean + 5 Push Press 

1 x 5 Power Cleans + 5 Jerks 

2×5 Building up to opening weight for Part 1 (30%-40%) 

Strength

Power Clean and Jerk

Every 3 Minutes for 15 Minutes (5 Sets ) 

3 Power Clean and Jerks*

Set 1: 50-60%

Set 2: 60-65%

Set 3: 65-70%

Set 4: 70-75%

Set 5: 75+%

* These are meant to be SINGLES

Met Con

As Far as Possible in 3 Minutes: 

3-6-9..etc

Clean & Jerks (95/65)

HSPU

Rest 3 Minutes

As Far as Possible in 3 Minutes: 

2-4-6-8…

Clean & Jerks (135/95)

HSPU

Rest 3 minutes

As Far as Possible in 3 Minutes: 

1-2-3-4-5…

Clean & Jerks (185/125)

HSPU

HSPU Scaling

1-2 Ab Mats (hands on floor)

2x Push Ups (6/12/18 etc, then 4-8-12 etc, then 2-4-6-8 etc)