07/24/2023 Monday’s Workout

WARMUP

AMRAP x 3 MINUTES
15 Toe Touch + Jumping Jacks
10 Calf Raise + Tib Raise
5 Jumping Air Squats

Into…

2 ROUNDS
6 Clean Deadlifts
6 Alt. Elbow Punches
6 Empty Barbell Front Squats
30 Single Unders*

*:30 Double Under practice in 2nd Round

STRENGTH

1.) Clean for load*:
1×3 (70%)
1×2 (75%)
3×2 (80%)

*Based off 1RM Clean & Jerk. Incorporates squat below parallel

(Score is Weight)

-Short Rest b/t P1 & P2-

2.) Clean Pull for load:
Clean Pulls**
3×3 (90%)

**Based off 1RM Clean & Jerk.

(Score is Weight)

Week 4 of 8 Oly Cycle

WORKOUT

“SPIN CYCLE”

3 SETS
3 Reps of Barbell Complex (165/115)*
60 Double Unders
2 Reps of Barbell Complex
40 Double Unders
1 Rep of Barbell Complex
20 Double Unders

-Rest 2:00 b/t Sets-

*1 Rep of Barbell Complex:
1 Deadlift
+
1 Hang Clean
+
1 Clean

(Score is Total Time)

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)