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)