08/03/2023 Thursday’s Workout

WARMUP

2 ROUNDS (6:00 CAP)
30 Sec Row @ Mod Pace
6 Empty Barbell Strict Press
6 Air Squats
6 Straight Leg Sit-Ups
6 Cat Cows

Into…

2 ROUNDS
30 sec Row @ Hard Pace
6 Empty Barbell Push Press
6 Jumping Lunges
6 V-Ups
6 Broad Jumps

STRENGTH

Split Jerk for load:
3×2 (80-90%)*

*Based off 1RM Clean & Jerk.
(Score is Weight)

Week 5 of 8 Oly Cycle

WORKOUT

AMRAP x 16 MINUTES*
150/100m Row
5 Shoulder to Overhead (185/135)
250/200m Row
10 Shoulder To Overhead (155/105)
500/400m Row
15 Shoulder To Overhead (135/95)
750/600m Row
20 Shoulder To Overhead (95/65)
1000/800m Row
25 Shoulder to Overhead (65/45)

*If an athlete completes the final round of 1000/800m Row + 25 Shoulder to Overhead, they begin back at the top. The BB weight will stay at the final weight of (65/45).

(Score is Total Rounds + Reps)

OPTIONAL AFTER PARTY

2-3 SETS FOR QUALITY
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)