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Equipment needed:
–Row, Bike.
–Barbell.
Bike, Row 3xs:
–:45sec Easy
–:15sec Hard
1 Round:
–30 Lateral Hops
–10 Bootstrapper
–8ea Single Leg Deadlift (barbell)
–5 Hang Muscle Clean
–5 Strict Press
1 Round:
–30 Front to Back Hops
–10ea High Plank to Calf Stretch
–8ea Single Leg Deadlift
–5 Hang Muscle Clean
–5 Strict Press
Clean & Jerk Specific Barbell Warm Up 1x:
–3 High Hang Power Clean
–3 Hang Power Clean
–3 Power Clean
–3 Push Jerk
Box Jump Over Specific Warm-Up 1x:
–6 Box Step Over
–3 Box Jump Over (turning on the box and stepping down)
–3 Box Jump Over (staying low and stepping or jumping off)
Clean & Jerk Cycling Specific Warm Up 1x:
–3 Clean & Jerk (touch & go)
–3 Clean & Jerk (quick singles)
For Time:
30 Clean and Jerk (135/95)
40 Box Jump Over (24/20)
15 Clean and Jerk
20 Box Jump Over
Goal: Sub 10 min
For Time Scaled Version:
20 Clean and Jerk (Appx. 50% 1RM)
30 Box Jump Over OR Box Step Over (20/16)
10 Clean and Jerk
15 Box Jump Over OR Box Step Over
Goal: Sub 10 min
For Time Minimal Gear:
30 Dumbbell Clean and Jerk (50’s/35’s)
40 Box Jump Over (24/20)
15 Dumbbell Clean and Jerk
20 Box Jump Over
Goal: Sub 10 min
For Time Bodyweight Version:
50-40-30-20-10
No Push Up Burpees
Alternating Jumping Lunges
3 Rounds For Quality:
–5 Tempo Strict Pull Up w/ :03 sec up and :03 sec down
–6ea Tempo Reverse Lunge w/ :03 sec down and :03 sec up
*Rest as needed between rounds.
