Clean and Jerks

Workout

3000m Row and Thrusters

• Row for 3min
• 10 Thursters (95/75)

Repeat until you reach 3000 meters.

Strength

Clean and Jerks

• 5-5-3-3-3-1-1-1-1

Increase weight on each set and finish with heavy singles

Squats

• 3 x 20 at 50%

Workout

5 rounds for time

• 6 Pull-ups
• 9 sumo deadlift high pulls (95/75)
• 12 cal assault bike

Rest for a couple of minutes

60 Wallballs for Time (20/14)

Warm-up

10 rounds

• 3 ring dips
• heavy med-ball sq clean w/ 5-second pause in squat

Workout

• 400m run
• 15 clean and jerks with med-ball (80/50)
• 400m run
• 12 clean and jerks
• 400m run
• 9 clean and jerks
• 400m run
• 6 clean and jerks
• accumulate 6 total rope ascents during workout

Strength Training

Olympic Lift Practice

• strength warm-up reps
• 8 x 2 clean at 80%

Squats

• Squats warm-up reps
• 5 x 5 at 80%

Press

• Press warm-up reps
• 5 x 5 at 80%

Cardio

10 Rounds for Time

• 10 Cal Assault Bike
• 10 Cal Ski Erg
• 20 Air Squats

Strength Training

Olympic Lift Practice

• strength warm-up reps
• 15 x 1 clean and jerks at 80%

Deadlifts

• deadlift warm-up reps
• 3 x 3 at 80%

Strength

20 Min Clean and Jerk Practice

• Work up to 5 x 2 heavy hang cleans
• Push Jerk on second rep

Work Out

21, 18, 15, 12, 9, 6, 3

• Assault Bike at a 75 rpm pace
• Air Runner at a 6.5mph+ pace
• C2 Rower at a 1200cal/hr pace
• Ski Erg at a 1000cal/hr pace
• + 15 GHD Sit-ups between rounds