FITNESS
A. Power clean + Push jerk
4×3; Across; Rest 90-120s
Training notes:
•Reset each rep.
•Pick a moderately challenging weight at which you can maintain excellent technique.
Record weight lifted.
B. 3 rounds:
1 min assault bike/row @ 80%
1 min AMRAP DB hang power cleans
-Rest 1 min
1 min burpees, no push-up
1 min AMRAP DB shoulder-to-overhead
-Rest 1 min
Training notes:
•DB weight should be moderately challenging but not heavy enough that you have to fraction AMRAPs repeatedly.
Record reps completed in each AMRAP.
PERFORMANCE
A. Squat clean + Split jerk
Build to a tough 3 for today in 12 minutes
Training notes:
•Reset each rep.
•No misses.
Record weight lifted.
B. 3 rounds:
1 min assault bike/row @ 80%
1 min AMRAP hang power cleans (155/105)
•Done in unbroken sets of 3.
-Rest 1 min
1 min burpees, no push-up
1 min AMRAP shoulder-to-overhead (155/105)
•Done in unbroken sets of 3.
-Rest 1 min
Training notes:
•Drop the bar after completing 3 unbroken reps. Only pick it back up when you know that you can get another unbroken set of 3.
Record reps completed in each AMRAP.
