A1. Jerk Balance + Tall Jerk
1+1 OTM for 5 minutes
A2. JERK
OTM x 11
Set #1 – 3 reps @ 65% of 1RM 1:00
Set #2 – 3 reps @ 70% of 1RM 2:00
Set #3 – 2 reps @ 75% of 1RM 3:00
Set #4 – 3 reps @ 68% of 1RM 4:00
Set #5 – 2 reps @ 73% of 1RM 5:00
Set #6 – 1 reps @ 78% of 1RM 6:00
Set #7 – 2 reps @ 71% of 1RM 7:00
Set #8 – 1 reps @ 76% of 1RM 8:00
Set #9-10-11 - 1 rep @by feel– 81%
DADLIFT
B. In 15’ Find your daily 3MAV
C. ”COME CLEAN" (Courtesy of Harry Palley)
“Come Clean” Part #1
AMRAP 3:00: 24 Box Jump Overs (24′′/20′′) 21/16 Calorie Assault Bike (24/18 Air Bike)
Max Power Cleans (135/95lb)
Rest 3:00
“Come Clean” Part #2
AMRAP 3:00: 21 Box Jump Overs (24′′/20′′) 18/14 Calorie Assault Bike (21/16 Air Bike)
Max Power Cleans (155/105lb)
Rest 3:00
“Come Clean” Part #3
AMRAP 3:00: 18 Box Jump Overs (24′′/20′′) 15/12 Calorie Assault Bike (18/14 Air Bike)
Max Power Cleans (185/135lb)
Rest 3:00
“Come Clean” Part #4
AMRAP 3:00: 15 Box Jump Overs (24′′/20′′) 12/9 Calorie Assault Bike (15/12 Air Bike)
Max Power Cleans (205/145lb)
C. ROW CONDITIONING 4 Rounds, resting 1:00 between:
Minute 1 – +25s to your 2K Pace
Minute 2 – +15s to your 2K Pace
Minute 3 – +5s to your 2K Pace
STRENGTH
B. Press
In 10’ find your daily 5MAV
ACCESSORY
D1. False Grip Pausing Strict Chest to ring Pullup
2011 6-8 rep x 3 set - 1’ rest
D2. Seated Single arm Arnold DB Press
21x1 6-8 rep/Arm x 3 set - 15’’ rest
D3. Landmine Twist
2020 8-10 rep x 3 set - 1’ rest