
Thursday, 9/24
September 23, 2020
Saturday, 9/26
September 25, 2020Warm 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)