WARMUP
AMRAP x 3 MINUTES
6 Jumping Air Squats
6 BB High Pulls
6 Alt. Elbow Punches
6 Scap Pull-Ups
Immediately into…
AMRAP x 3 MINUTES
6 High Hang Muscle Cleans
6 Front Squats
6 Kip Swings
6 TTB / TTS
STRENGTH
1.) Clean for load:
1×2 (80%)
1×2 (85%)
3×1 (90%)
*Based off 1RM Clean & Jerk. Indicates squat below parallel.
(Score is Weight)
-Short Rest b/t P1 & P2-
2.) Clean Pull for load:
3×2 (100%)
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.
(Score is Weight)
Week 5 of 8 Oly Cycle
WORKOUT
“SUDDEN IMPACT”
FOR TIME
30 Toes to Bar
60 Hang Squat Cleans (95/65)
30 Toes to Bar
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – 10 Alt. Wrist Push-Ups
MIN 2 – :25/25 Empty Barbell Quad Smash
MIN 3 – 1:00 Rebound Pose
(No Measure)
Share this page