WARMUP
AMRAP x 8 MINUTES
16 Jumping Jacks
8 Jefferson Curls
8 Alt. Elbow Punches
8 BW Drop Squats*
8 Alt. Groiners
*Start on your toes with your hands at your side and your shoulders shrugged. Jump and DROP into an Air Squat as fast as possible. As you drop, pull your thumbs up to your shoulders to mimic a Front Rack position.
STRENGTH
1.)
Hang Squat Clean for load:
1×5 (60%)
1×3 (65%)
3×2 (70%)
*Based off 1RM Clean & Jerk.
(Score is Weight)
-Short Rest b/t P1 & P2-
2.)
Clean Pull for load:
3×5 (80%)
**Based off 1RM Clean & Jerk.
(Score is Weight)
Week 3 of 8 Oly Cycle
WORKOUT
FOR TIME
30 Hang Squat Cleans (Athlete Choice)*
*Weight Options:
(205/145)
(185/135)
(165/115)
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 Hollow or Tuck Hold
MIN 2 – :45 Alt. 90-90 Hip Rotations
MIN 3 – :45 Rebound Pose
(No Measure)
