TUesday, march 7

Weightlifting:

Every 3:30 for 17:30: Clusters and Thrusters

Every 3:30 for 17:30 do:

3 Clusters- 70% 1RM Thruster, unbroken, touch-and-go

1 Cluster + 1 Thruster- 80% 1RM Thruster, unbroken

1 Thruster- 87-90% 1RM

Complete from the floor, not a rack.

Athlete Instructions

In each 3:30 window complete all 6 reps. Percentes are based on your 1RM thruster. We should have a pretty good idea of numbers after just completing 23.B a couple weeks ago. Focus on heels down until hips and legs extend. We will be working into 3 squat clean thrusters (clusters) as touch-and-go reps for the first set, then move into 1 cluster + 1 thruster, before finishing off with a power clean into a thruster or a cluster for the final rep.

"The Broker"

21-15-9: Double Kettlebell Hang Clean & Jerks and Chest-to-bar Pull-ups

21-15-9 reps, for time of:

Double Kettlebell Hang Clean & Jerk, 53/35 lbs

Chest-to-bar Pull-up

Athlete Instructions

Time domain: 3-6 mins

Time cap: 10 mins

Notes

RPE: 9/10

Stimulus: Shoulders / anaerobic

Primary Objective: Fastest overall time. Looking to manage reps and sets on each movement in order to stay moving as fast as possible throughout.

Secondary Objective: Unbroken chest-to-bar pull-ups.

L2: 44/26, Pullups

L1: 30/20, Jumping Pullups