Warm-Up
Part A)
6:00 minutes, For Quality
60 second Machine Choice
10 x (Push-Up + 2 Alternating Deep Lunge Mountain Climbers)
10 Dead-Bug Heel Taps
(5 Single Arm Upright Row + 5 Single Arm Strict Press) / Arm

Part B) 6:00 minutes
Barbell Technique Primer
Tall Clean
Hang Clean
Front Squat
Tall Jerk
Jerk Balance

*Work a few rotations through here building light loads before ultimately going to the floor and building towards 70% on the Barbell.

Weightlifting
Clean & Jerk Complex
Every 3:00 minutes x 5 Sets
3 Hang Squat Cleans + 1 Jerk

Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day
The goal here today is to challenge the ability to hit and maintain positions in the hang before hitting a Split Jerk under fatigue. Every cycle leads and builds from the last, so the work we put into refining technique on the Split Jerk should really help as we move into more time under tension with the barbell complex.

“Grettel”
10 Rounds
3 Clean and Jerk
3 Bar Facing Burpees
Load: 135/95lb, 61/43kg

Level 2- 115/75
Level 1- lower weight and if you are really new take the clean from the hang

Goal: 4:00-7:00 minutes

Time Cap: 10:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds

We tackled this week 1 of the cycle and now we are coming back around to tackle it during our test week here to see how our capacity and ability has changed with these movement patterns. The goal here is to hit the Barbell as quick singles and then move to fast bar facing burpees to finish. If you look back at your time week 1, you should be able to create a great plan of attack on how to get after the workout today.