friday, oct. 13

Weightlifting:

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

Every 2 mins for 12 mins.

Athlete Instructions

Starting @ 60% of Clean and Jerk *Not TnG, can reset before the squat clean

Athlete Notes

Set-up with eyes forward, pulling body to the bar. Brace and breath before pulling smooth off the floor and then fast through the hips. Catch with fast elbows and a quality front rack position with the barbell firmly across the shoulders. Adjust hands, settle and breath, before tightening down and working for a good dip drive and punch into the split jerk. Recover front foot back, then back foot front.

"Renegade”

For time: 5-7-9 reps of:

Clean & Jerk, 135/95 lbs

Bar Facing Burpee

-- Rest 2 mins --

9-7-5 reps of:

Clean & Jerk, 135/95 lbs

Bar Facing Burpee

Athlete Instructions

Goal: Sub 3:00/Set, 7:00-9:00, including rest

Cap: 5:00/Set

12:00 Running Time

Athlete Notes

Primary Objective: Maintaining quality cycling positions under fatigue with the focus on quick singles today

Secondary Objective: Complete each set of Bar Facing Burpees in under 30 seconds

Stimulus: Barbell Conditioning and Cycling / Sprint

RPE: 9/10