Strength
Take 15-minutes to work on the following complex:
- Clean (pos.1) + Clean (pos.2) + Clean (pos.3) + Jerk
Notes
You will have 15-minutes to work on the clean complex. You will perform a clean from position 1, then position 2, then position 3, then perform a jerk (split or push). You may build in weight or choose a weight and perform a few sets at that weight.
Be sure to pass through a full squat each clean. If you do not feel confident with cleans from position 2 or 3, feel free to simplify it to position 1 for all 3 reps.
Keep your footwork consistent on the jerks. Be sure to receive the bar with elbows locked and in a balanced position.
Conditioning
For time:
- 12-10-8-6-4-2 Overhead Squats
- 12-15 Calories after each set of clean and jerks
12:00 time cap
Notes
Today’s workout is a simple couplet of overhead squats and calories. Your score is the time to complete the prescribed work or the number of reps completed under the 12-minute time cap.
Use a heavy weight for the overhead squats. The goal should be to complete each round unbroken, but the rep scheme is relatively low, so challenge yourself. You can either snatch the first rep or do a clean, bring it to your back rack, jerk from the back rack, then begin your squats.
The calories should take no more than 1-minute each round. Adjust the target number accordingly.