WARMUP
MOBILITY ROUND (COACH LED)
5 Inchworm + Push Up
5 Bootstrapper Squats
10 Bird Dog
10 Piked Toe Taps
10 Air Squats
Into…
2 ROUNDS
7 RDL
7 High Pulls
7 Muscle Cleans
7 Strict Press –> Push Press
7 Front Squats
:20 Pike Hold
STRENGTH
Clean & Jerk for load:
5×2
Clean & Jerk*
*Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.
(Score is Weight)
Week 3 of 6
Strength | Olympic Lifting Cycle
WORKOUT
AMRAP x 10 MINUTES
1 Power Clean*
5 Handstand Push-Ups
15 Air Squats
*Weight Options…
(205/145)
(225/155)
(255/175)
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-
(No Measure)
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