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20 Banded Pull Aparts (10 Palms up & 10 Palms down)
Alternating EMOM 9:00 (3 Rounds for each movement)
1- :45 Box Jumps (Round 3 Box Jump Overs)
2- :45 Hang Clean and Press (Light weight on Round 3)
3- :45 Row Calories
15 Box Jump Overs 24/20″
5-4-3-2-1 Clean and Jerks*
20/16 Calorie Row
*5 reps @ 70% 1RM
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 85%+
Any variation of a clean and any variation of a jerk is acceptable (squat or power, split jerk or push jerk)
Target Score: 18-25 Minutes
Firebreather Score: Sub-17 Minutes
- BJOs: Should not exceed 90 seconds to complete in any round, or the box height should be scaled to allow for faster movement.
- Clean and Jerk: Percentage work should help scale athletes. Coaches may reduce percentages to help athletes improve their movement quality
- Row: Should not exceed 1:15 in any round, but should be closer to :60.
Coach Focus: Each round should take 2:30-3:30, at most. Athletes may utilize whichever style of clean and jerk they prefer, but coaches should push athletes to use the style they need the most work on or simply suggest using multiple styles as the barbell gets heavier. If class logistics make it difficult to run all athletes through at once, a 2 minute stagger should eliminate a log-jam on the rowers.
Additional Notes/Resources: Round 1 is 5 Clean and Jerks, round 2 is 4 clean and jerks, round 3 is 3 clean and jerks, etc.
8 Alternating DB Squat Snatch 50/35lbs
25′ HS Walk