General Warmup and Mobility and Technique
Warm up then take 10 minutes to build to a heavy single of:
Clean and Jerk
No misses and avoid pressouts.
Rest 5 minutes and perform the following for time:
50 Clean and Jerks 135/95
[Every minute, starting at 0:00 perform: 20 Double-Unders]
50 Clean and Jerks (95/65)
(On the Minute: 10 Double-Unders)
50 Clean and Jerks (65/45)
(On the Minute: 35 Single-Unders)
Cap at 15 minutes
In any given minute, there should be ~:40 to do Clean & Jerks.
This means we should aim to clear 6-8 repetitions every minute.
6 reps/minute = ~8:00
7 reps/minute = ~7:00
8 reps/minute = ~6:00
The Double-Under has been programmed to add a little annoyance, increase the shoulder burn, and raise the heart rate.
To help hit your personal threshold, consider decreasing reps and/or opt for singles to ensure we do not spend any longer than :15 on the rope.
Every Minute on the minute for 10 minutes
3 Back Squats
Go very light as a cool down because heavy squats are on deck for tomorrow.
Please take time to stretch after the workout. This is obviously a very heavy day especially if you do the squat afterparty. If you choose not to do the after party stretches please don’t leave without adequate mobility work. If you’re not sure what to stretch ask your trainer.