FITNESS
A. Power clean & push jerk
4×2; Building; Rest 90-120s
Training notes:
•Reset each rep – not touch-and-go.
•Build heavier than last week for 3.
Record weight lifted.
B. EMOM 15:
1st: 3 push jerks w/ 1s pause in dip and 1s pause in receiving position
2nd: 30s reverse lunges, alternating
3rd: 10 burpees, no push-up – move fast
Training notes:
•Prioritize positions over load lifted on push jerks
PERFORMANCE
A. Squat clean & split jerk
3,3,2,2; Building; Rest 90-120s
Training notes:
•Reset each rep – not touch-and-go.
•Build based upon what you hit for waveloading last week.
Record weight lifted.
B. EMOM 15:
1st: 2 touch-and-go squat cleans + 2 touch-and-go split jerks
2nd: 20 jumping switch lunges
3rd: 10 burpees, no push-up – move fast
Training notes:
•Squat clean and split jerk weight will probably be lighter than squat clean weight from last week.
•Burpees with no push-up should be done as quickly as possible.
Record weight used on squat cleans.
