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Saturday A.M. LP + Skill EMOM Aerobic  

Training w/ Me

5 Intervals of 3 min on, 1 min off **alt b/w 1 & 2 **3 min pieces are amrap’s, not just finishing 1 round

1)

Row 25 Cals (buy-in)

5 Wallball, 30#

5 GH Sit Ups

5 Box Jumps, 30”

2)

21 Cal Assault Bike (buy-in)

5 Deadlifts, 315#

5 Ring Dips

5 Lateral Burpees over Bar

P.M. Cl&J Int + Consistency + UB Strength

Clean & Jerk warm up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Clean Deads

3 x Hang Clean High Pull

3 x Hang Muscle Clean

3 x Front Squat @ 35X1 + 3 Push Press

3 x Tall Clean + 3 Push Jerks

3 x Hang Power Clean and Front Squat + 3 Split Jerks

Complete 

+

A. Clean & Jerk, 1/75 sec @ starting @ 205, increase 20#/set until failure **5 burpees before each attempt

305. Missed jerk at 325. 

B. Clean & Jerk, 1/75 sec @ starting @ 205, increase 20#/set until failure **no burpees

305. Missed jerk at 325. Same as above. Closer on jerk. 

C1. Chest to Bar Pull Ups, 1 x AMRAP in 30 sec

29 reps

C2. Power Clean to OH, 1 x AMRAP in 30 sec w/ 50% 1RM

12 @ 155

+

12 min EMOM

1st- 50% reps of C1. 15 c2b

2nd- 50% reps of C2. 6 PC2OH

Unbroken across. 

+

E. Ice Cream Makers on the Rings, 3 x 3-5 reps as slow and controlled as possible

Complete