August 10, 2023 – Performance

Warm Up

Two sets of:
250m Row
Dive-bomber Push-up x 10 reps
Bottom Squat Medicine Ball Hold x 30 seconds

One- Two sets of:
Barbell Romanian Deadlift x 6 reps
Barbell Muscle Clean x 5 reps
Barbell Strict Press x 4 reps
Barbell Front Squat x 3 reps
Barbell Power Clean and Jerk x 2 reps
Barbell Clean and Jerk x 1 rep

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today.

B.
For time:
60 Calories of Rowing
30 Ground to Overhead (135/95 lbs)
15 Strict Handstand Push-Ups

Time Cap = 10:00 – please adjust loading or repetitions accordingly.