WARMUP
2 ROUNDS
:15 Single Unders
:15 Groiners w/twist
:15 Air Squats
:15 Tuck Hold
Into…
2 ROUNDS
:20 Double Under Practice
5 Clean Deadlift
5 High Hang High Pull
5 Hang Muscle Clean
5 Front Squats
STRENGTH
1.) Clean for load*:
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%)
*Based off 1RM Clean & Jerk. Indicates squat below parallel
(Score is Weight)
-Short Rest b/t P1 & P2-
2.) Clean Pull for load:
Clean Pulls**
3×2 (110%)
**Based off 1RM Clean & Jerk.
(Score is Weight)
Week 6 of 8 Oly Cycle
WORKOUT
2 SETS
AMRAP x 5 MINUTES*
1 Clean (85% of 1RM C&J)
35 Double Unders
-Rest 1:30 b/t Sets-
*Start at beginning of AMRAP.
(Score is Lowest Rounds + Reps)
OPTIONAL AFTER PARTY
EMOM x 8 MINUTES
MIN 1 – :25 Elevated Calf Raises + :25 Tib Raises
MIN 2 – :50 Quad Foam Roll
(No Measure)
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