Warm-Up
Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side
Followed by…
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Build to today’s heavy. If you’re feeling good, today is the day to push for a new 1-RM Clean & Jerk!
B.
Three rounds for time of:
20/15 Calories of Assault Bike
10 Clean & Jerks (135/95 lbs)
40 Double-Unders
A.
155/175/195/215/225/235
235/245/255/265/265/265
B.
10:12
65-95 power snatch
10:33
205#
12:39 rx
A. 245 c&j 255 clean. First time I have hit 255 since 2018!!!!
B. Did fitness 8:31
A: 135
A. 75kg. felt pretty good (recovery phase)
B. Sub ass bike by 1′ stationary bike (no erg)
at 8/10 RPE
30kg c&j
sub DU by 10 db box step ups (due to
reduce impact volume)
# 9:10
A. 75-105
B. 15:36
#75, rx bike and DU
Slow on DU
95, 115, 125, 145, 165, 175, 180, 190, 200, failed at 205
RX 10:11