WARMUP
2 ROUNDS
8/6 Cal Bike
6 Up Down to Down Dog
:30/:30 Single Arm KB Suitcase Hold
12 Russian KB Swings
Into…
2 ROUNDS
7 Barbell Clean Deadlift
7 Barbell Muscle Clean
7 Barbell Front Squat
7 Barbell Split Jerk Stance Strict Press*
*Change to Split Jerk Stance Push Press on the second set.
STRENGTH
Clean & Jerk for load:
3-3-3
*Start Light and end Moderate. This is a Deload Week. Option for Squat or Power.
(Score is Weight)
Week 5 of 6
Strength | Olympic Lifting Cycle
WORKOUT
FOR TIME
:90 DB Farmers Carry/Hold (50/35)
30 Hang Power Clean & Jerks (95/65)
:90 DB Farmers Carry/Hold
60/50 Cal Bike
:60 DB Farmer’s Carry/Hold
30 Hang Power Clean & Jerks
:60 DB farmers Carry/Hold
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)