Strength
Clean & Jerk
- x 1 x 4 sets @ RPE 7
Notes
Today’s strength is clean and jerk. You will have 15-minutes to complete your warm up sets and 4 working sets of 1 clean and jerk. All 4 sets of clean and jerks should be at the same weight. That weight should feel like a 7/10 difficulty. It is ok to edge on the lighter side today as we will be adding weight to our working sets throughout the month.
Conditioning
For time
- 24-30 Calories
- 75 Double Unders
- 30 Double Dumbbell Deadlifts
- 16-20 Calories
- 50 Double Unders
- 20 Double Dumbbell Hang Power Snatch
- 8-10 Calories
- 25 Double Unders
- 10 Devil Press
14:00 time cap
Notes
Today’s workout involves descending sets of calories, double unders, and double dumbbell work. Your score is the time it takes to complete the prescribed work or the amount of work completed under the 14-minute time cap.
The calories should not take longer than 1:30, 1:00, and :30 to complete the sets. Adjust the target number accordingly.
The double unders should not take longer than 1:00, :40, and :20 each set.
Choose a set of dumbbells that you would consider a moderate weight for the devil press or double dumbbell snatch. The deadlifts will feel light and easy. You should then be able to complete the double hang snatch in no more than 2-sets. Then aim to complete the devil press without taking your hands off the dumbbells.