April 8, 2022

Friday, April 8:

Weightlifting:

Every 2 mins for 12 mins: High Hang Power Cleans, Hang Power Cleans, and Split Jerks

1x [ 1 High Hang Power Clean + 1 Hang Power Clean + 1 Split Jerk ], pick load

Building from 60% 1RM of your limiting movement to a heavy complete for the day. Focus here is the position at the hip and really working to extend through the bar and catch on the front rack with a quality position, then we want to move to a good vertical dip into the split jerk.

"No Rain"

FT: Rows, Burpee Box Jump Overs, and Power Clean & Push Jerks

For time:

Row, 1000 m

30 Burpee Box Jump Overs, 24/20 in

30 Power Clean & Push Jerks, 135/95 lbs

Time domain: 11-15 mins

Time cap: 15 mins

This one is meant to be a challenging short chipper with pretty equal emphasis on each movement across the board. Goal would be to hit the 1000 m row at around a 3 km pace to allow for more recovery going into the burpee box jumps. We will see the workout done more effectively if we are able to push the burpee box jump overs and then hit quick singles on the barbell. If we move slow on the burpees and try to go touch-and-go for the clean and jerks- we don’t expect this to be a good strategy.

Competitor: 155/105

L2: 95/65

L1: For time:

Row, 800 m

30 Burpee Box Step-ups

30 Hang Power Clean & Push Press, pick load