10 Empty Bar/PVC Muscle Clean
10 Front Squat w/ :01 pause in bottom add light weight
8 Clean Lift-off w/ :02 pause at knee
8 Tall Clean, add light weight
4 Power Position Clean
4 Hang Clean from knee
4 Full Clean
GET POWERFUL
Clean and Jerk Complex
2 Cleans + 2 Jerks
Any Style
Every :90 for 12:00
1 Complex
GET STRONG
2x AMRAP 5 / Rest 2:00
400m Run
8 Bar Muscle Ups
Max sets of 3 T&G Clean & Jerk 115/75
COMPETITORS EXTRA
For Time
40 Burpee Box Jump Overs 24/20"
30 DB Box Step Overs 50/35s
20 Burpees Box Jump Overs
10 DB Box Step Overs
8 Min Cap
COACHES NOTE:
When going through a barbell warm up, work on the T&G reps with class. We don't want them getting sloppy while under fatigue in the workout.
ATHLETES NOTE:
On the heavy complex, single Cleans are likely your best bet. But in the workout, you need to complete T&G reps. Don't be afraid to scale the weight as far back as needed to work on making that skill as smooth as possible!
BODYBUILDING WORKOUT
(Monday): Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3x30 reps)
- Standing Cable Biceps Curl (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)