
Programming Preview: Week of 10/11
October 10, 2021
Tuesday, 10/12
October 11, 2021Warm Up
3 Rounds
6 Rev Hand Spider Lunges
6 Alt T Push Ups
6 Alt Samson Lunges
6 Jump Squats
Prep (8 Minutes)
1×5 High Hang Hi Pull+5 High Hang Power Clean+5 Front Squats+5 Strict Press
1×5 Hang Hi Pull+5 Hang Power Clean +5 Front Squats+5 Push Press
1×5 Hang Squat Clean w/bar+5 Split Jerks
2×2 Cleans+2 Jerks working up
Strength
Clean and Jerk
Every 2:30 for 25 Minutes
Round 1: 2 Cleans+2 Jerks@ 50%
Round 2: 2 Cleans+2 Jerks@ 60%
Round 3: 2 Cleans+1 Jerk@ 70%
Round 4: 2 Cleans+1 Jerk@ 75%
Round 5: 1 Clean & Jerk@ 80%
Round 6: 1 Clean & Jerk@ 85%
Round 7: 1 Clean & Jerk@ 90%
Round 8: 1 Clean & Jerk@ 90%
Round 9: 1 Clean & Jerk@ 90%
Round 10: 1 Clean & Jerk@ 90%
Met Con
AMRAP 6 Minutes
6 Hang Power Cleans (135/95)
6 Shoulder to OH
18 Air Squats