Warm-Up
2 Sets
40 second on / 20 second transition
– Jumping Jacks
– Inchworm Push-Ups
– Alternating Lateral Lunges
– Hang Muscle Clean and Press
–Behind the Neck Elbow Punch Throughs
-Front Squats
Build to your 80 percent to get ready for the strength portion.
Weightlifting
Every 3:00 x 3 Sets
2 Hang Squat Cleans + 1 Split Jerk
Rest 10-20 seconds
2 Hang Squat Cleans + 1 Split Jerk
Extra Instructions
Perform all @ 80%+ of Clean and Jerk
The goal here today is to get to a heavy weight with this complex. We will be doing the 2 Hang Squat Cleans + 1 Split Jerk then dropping the bar and doing another complex of 2+1 to finish off the complex.
“Shang Tsung”
15:00 AMRAP
3 Power Clean and Push Jerk
5 Front Squats
7/5 Ring Dips
9 Toe to Bar
Barbell: 185/125lb, 84/57kg
Suggested % of clean and Jerk 70%
Goals: 6+ rounds
Primary Objective: Complete each round in as close to 2:00 as possible
Secondary Objective: Maintain quick singles on the Clean and Jerk and unbroken Front Squats
Stimulus: Barbell + Gymnastics Conditioning
RPE: 9/10
Notes: This workout keeps the rep scheme short and to the point to allow athletes to focus on each movement and keep the workout flowing throughout the 15:00 AMRAP. The goal will be to hit quick singles on the Clean and Jerk before moving into the Front Squats. These can be done directly after the last Clean and Jerk or athletes can drop the bar and then move into a Squat Clean or Power Clean into their Front Squats. We will then move to the Ring Dips which should be done in an unbroken set or at the most 2 sets before jumping up into a quality set of Toe to Bar. We are looking for sets of 3-5 at a time there, if not unbroken.
Stay smooth and stay moving here keeping the barbell work to about a minute and the gymnastics work to about a minute.
Level 2:
15:00 AMRAP
3 Power Clean and Push Jerk
5 Front Squats
7/5 Ring Push-Ups
9 Toe to Bar
Barbell: 135/95lb, 61/43kg
Level 1:
15:00 AMRAP
3 Power Clean and Push Jerk
5 Front Squats
7/5 Elevated Push-Ups
9 Kipping Knee Raises
Barbell: 75/55lb, 34/25kg
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold