Strength
Clean + Jerk
1+2 every :90 x 6 rounds
hold jerk receiving position for :03 on final jerk rep
Notes
Focus on quality hitting the quality positions we have been training for the last couple month on the power clean and front squat. Focus on a vertical dip and power leg drive in the jerk.
It is up to you weather you build in weight across these sets or hit the same working weight for multiple sets. Avoid missing any reps and be sure to focus on movement quality on each set.
Aim to match or exceed what you hit last week.
Conditioning
10-20-30-20-10
wall balls
V-ups
calories
*15 minute cap*
Notes
Today’s workout is a ladder of wall balls, V-ups, and calories. You will complete 10 of each movement, followed by 20 of each, 30 of each, and then 20 of each movement again, and finish with 10 reps of each movement. Your score will be the time it takes to complete the workout or work completed at the 15 minute time cap.
Your wall balls should be mostly unbroken. You may break the set of 30 into 2 sets if necessary.
V-ups can be broken up into smaller sets with quick breaks. You may substitute single leg V-ups, tuck ups, or sit ups.
Calories should be done at a pace of at least 12-15/minute. If this pace sounds overly aggressive, consider lowering the calories to 10-15-20-15-10.