Specific Prep.
Broomstick Warmup
Barbell Primer
Power Clean + Jerk Complex
5 Rounds
1 Clean Pull
1 Hang Power Clean
1 Power Clean
1 Push Jerk
Building in weight for the Workout
Conditioning.
For Time:
12 Power Cleans, 200m Run
9 Power Cleans, 200m Run
6 Power Cleans, 200m Run
3 Power Cleans, 200m Run
3 Push Jerks, 200m Run
6 Push Jerks, 200m Run
9 Push Jerks, 200m Run
12 Push Jerks, 200m Run
Barbell.
Level 1. 60/40
Level 2. 50/35
Level 3. 40/30
Coaching Notes, Strategy, and Goals
Goal: 12-15 mins
Time Cap. 17 mins
Stimulus: Aerobic Endurance and Barbell Conditioning
RPE: 7.5/10
Primary Objective: Stay consistent on the run aim for 1 or 2 sets on the barbell.
Secondary Objective: Hold a strong, steady pace on the run to create time for controlled movement on the barbell.
Midline (2-3 Rounds)
20 Med Ball Situps 9/6
:20 Side Plank (L)
:20 Side Plank (R)
