friday, dec. 8

Weightlifting Complex:

1x [ 1 Clean + 2 Front Squats + 1 Split Jerk ]

Every 2:30 for 15 mins.

Athlete Instructions

Starting at 70% of 1RM Clean and Jerk and building to a heavy for the day.

Athlete Notes

Emphasize a powerful hip extension.

Keep the bar close to the body during the pull.

Achieve a solid catch position in the front rack.

"Jack Rabbit"

15-12-9-6-3 reps, for time of:

Power Clean, 95/65 lbs

Lateral Bar Hop

Thruster, 95/65 lbs

Lateral Bar Hop

Load: Manage the barbell weight efficiently to sustain intensity.

Athlete Instructions

Goal: 6:00-9:00

Time Cap: 12:00 minutes

Athlete Notes

Primary Objective: Achieve the best overall time.

Secondary Objective: Aim for an unbroken performance across all sets. Manage

Stimulus: Full-body power and cardiovascular endurance.

RPE : 9/10