Every 2 Minutes for 8 Minutes*
6 Bar Facing Burpees
6 Clean Deadlifts
6 Hang Squat Cleans
6 Split Jerks
*Start with light bar and work heavier each set
The focus here is moving a moderate-to-heavy barbell under fatigue, and is how we will incorporate our weekly Clean and Jerk work into the program for the entire phase. This is the only thing in class for good reason – these lifting days will take quite a while, but the movement we put around the Clean and jerks are intended to be lower skill and easy to scale. Rx will be based off percentage some days.
20 Push Ups
3 Clean and Jerks @ 65-75% of 1RM that you found under fatigue Tuesday
Shooting for 4 minutes or less per interval. If you are going over that you should scale weight back.
We are looking at about 30 to 40 minutes of time with the rest including. Clean and jerks are meant to be quick but not sloppy. The focus lift is the clean and jerk under fatigue for the next several weeks.