Wednesday, 4/7
Tuesday, 4/6
April 5, 2021
Thursday, 4/8
April 7, 2021
Warm Up
3 Rounds
6 Alt T Push Ups
6 Rev Hand Spider Lunges
6 Squat to Bootstrappers
6 Jump Squats
Strength
Jerk Complex
Prep (10 Minutes)
2×5 Drop to Split Stance from Extension*
1×5 Strict Press w/bar
2×2 Push Press+1 Power Jerk+1 Split jerk
Work:
Every 2 Minutes for 10 Minutes (5 rounds)
1 Push Press+1 Power Jerk+1 Split Jerk working up
MC Prep (5 minutes)
2×3-5 Hang Clean and Jerk+ 25 Single Skips
1×3-5 Hang Clean and Jerk (working weight)+15-25 Double Unders
Met Con
For time (10 Min cap)
10-8-6-4-2 Hang Clean and Jerk (115/80)
20-40-60-80-100 Double Unders*
*DU scaling:
10-20-30-40-50 reps (1/2 volume)
20 DU each round (1/3 volume)
2x Single Skips
