Feb. 16, 2022

Weightlifting:

1x [ 3 Hang Power Cleans + 2 Push Jerks + 1 Pause Split Jerk ]

Every 1:30 for 9 mins.

Pause Split Jerk- 3 secs in catch @ 60% 1RM Clean & Jerk

We really want athletes to focus here at 60% 1RM

"The Bells"

5 rounds

1:30 each, for max reps of:

15 Dumbbell Bench Press, 50/35 lbs

10 Burpees

*max reps in remaining time Double Unders

**Rest 1:30 between each round.

Goal: 30+ secs for Double Unders

The weight for the dumbbell bench press needs to be unbroken, otherwise this workout really won’t work other than hitting the bench press and some burpees. Burpees should be quick and fast. By the 3rd round you should start to notice the press out on the burpees is getting challenged due to the shoulder fatigue in both the bench press and double unders.

L2: 35/25, 8 Burpees

L1: 12 DB Bench Press (pick load), 8 Burpees

• Limited Equipment Variation

5 rounds:

1:30 each, for max reps of:

12 Dumbbell Floor Press

10 Burpees

*max reps in remaining time Double Unders

**Rest 1:30 between each round.

• Bodyweight Variation

5 rounds:

1:30 each, for max reps of:

15 Push-ups

10 Burpees

*max reps in remaining time Double Unders

**Rest 1:30 between each round.