Thursday January 11th

12:00 minute EMOM, Alternating Movements
minute 1: Choice Cardio
minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups
minute 3: “Barbell Complex”
minute 4: Rest and add a little weight to the barbell
****”Barbell Complex”
3 High Hang (Power Position) Muscle Clean
3 Hang Power Clean
3 Front Squat
3 Push Press
3 Split Jerk
Each round decrease by 1 rep on each movement and add a little


Power Clean + Squat Clean + Jerk
Every 90 seconds, 10 Sets
Sets 1-4: 2+1+1 @ 60-70%
Sets 5-7: 1+2+1 @ 70-80%
Sets 8-10: 1+1+1 @ 80-85%

Percentage is based on your 1-rep limiter today. This would be either the Power Clean or
Jerk. You may perform either a Push Jerk or Split Jerk. Split Jerk is recommended.
Please do not complete touch and go reps today.
The first rep number represents the Power Clean, the second rep number represents the
Squat Clean, and the third number represents the Jerk.
The focus today is on replicating the same Power and intensity you give on the Power
Clean and following that through into the Squat Clean, then moving into a powerful Jerk
overhead. Focus mainly on your leg drive and being patient through your pull.


15:00 minute EMOM, Alternating Movements
minute 1: 6 Thrusters, starting @ 135/95lb, (61/43lb)
minute 2: 4 Wall Walks
minute 3: Rest
Ideally we are increasing the load on Thrusters each round. Goal is to increase by 5-10lbs
each set. We can increase by more or stay at 135/95lb