STRENGTH/SKILL
EMOM x 8 MINUTES
EMOM x 8 MINUTES
2 TNG Power Cleans*
*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.
*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.
WORKOUT
FOR TIME
22-16-10
Up-Down
Power Clean (135/95)|(95/65)
-8:00 Time Cap-
FOR TIME
22-16-10
Up-Down
Power Clean (135/95)|(95/65)
-8:00 Time Cap-
FINISHER
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play
Barbell
Topic: Full movement: Clean and Jerk
Techniques and Drills
Complex 1: CGDL + Muscle Clean + 2 Front Squat
Complex 2: Power Clean + Strict Press + 2 Push Press + 3 Jerk
Complex 3: Hang Power Clean + 2 Front Squat + Push Press + Jerk
Complex 4: Clean and Jerk (2+1)
Aerobic Capacity
4 ROUNDS FOR TIME
400m Run
400m Run
20 Burpees
50 Air Squats