WARMUP
AMRAP x 8 MINUTES
6/4 Cal Bike
8 BB Good Mornings
4 High Hang High Pulls (2nd round HH Muscle Cleans)
8 Alt. Elbow Punches
4 Strict Press (2nd round Push Press)
STRENGTH
Clean & Jerk for load:
3-3-3-2-2-1-1
*Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single.
(Score is Weight)
Week 1 of 6
Strength | Olympic Lifting Cycle
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – Max Cleans (225/155)*
MIN 3 – Rest
*Option for Power or Squat.
(Score is Total Clean Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll
-Rest as Needed b/t Sets-
(No Measure)