Thursday 12th July 2018

CLEAN AND JERK

Performance
Every 90 Seconds x 10:
Clean + Jerk

Use the first few sets to build, with the goal of making a few reps at last week’s heaviest weight before dropping for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every 90 Seconds x 10:
1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps at last week’s heaviest weight before dropping weight for the final 2 reps to finish on a few perfect reps.

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Exposure 5 of 8

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5 Rounds or 20 Minutes:
50 Double-Unders (or about 2 minutes practice)
10e Wall-Facing Shoulder Taps (or 3 Wall Walks)
10 Supine Hollow Alternating Leg Raises

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5 sets
6 Strict Dips @ 40% of 1RM on P-bars/Dip Station
https://vimeo.com/175183194*
Rings are used in demo but same progressions for Regualr dips

5 kierrosta

10 leukaa
8 superhyvä vala-askelkyykky + valakyykky
6 täydellistä punnerrusta

High box jumps (15min)

30minutes:
1min row
1min skierg

5 x 3:00 work; 1:00 rest
15 Supinated Barbell Rows @42.5/30kg
30 Russian Swings
45 Double Unders
Remaining time Cal Row/Bike/Ski

Each round has a 3:00 cap. So 3:00 work, 1:00 rest
Goal is consistent output all 5 rounds and a sub-max effort.

Open Gym at 8:30-9:30am

Työntöpunnerus (push press), 6x4

@approximately 80% of 1RM Clean. No power cleans!

Safety Squat Bar 8x2x75%
Reverse Hyper 5x8-12
Kelkka omapaino x 10 työntöä (palautukset 2 min)

7 rounds
1 power clean
1 front squat
1 push press
1 back squat
1 push press behind the neck
add weight each round