WARM UP
1 ROUND
10 Good Mornings
10 Air Squats
5 Inch Worm with Push-Up
5/5 Moose Antlers
Into…
2 ROUNDS
5 Clean Deadlift
5 High Hang Muscle Clean
10 Front Rack Elbow Punches → Back Rack Elbow Punches
10 Strict Press → 5 Push Press
5 Scap Pull-up
5 Kip Swing
STRENGTH
Clean & Jerk
3×2 @ 70%
3×1 @ 80%
2×1 @ 80%+
(Score is Weight)
Week 3 of 7
Olympic Lifting Cycle
WORKOUT
AMRAP x 9 MINUTES
9 Chest to Bars
6 Hang Power Clean (135/95)
3 Shoulder to Overhead
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)
EXTRA CREDIT
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Clean Pulls*
1×3 (95%)
3×2 (100%)
1×2 (105%)
*Based off 1RM Clean & Jerk.
(Score is Weight)
2.) 15:00-20:00 EZ Cardio*
*Tomorrow is a beast of a workout so use this time to flush the legs/ body. Throw in some mobility if you want to break up the longer cardio.
(No Measure)