Workout of the Day
Strength
Take 15 minutes to find a heavy 1 RM Clean and Jerk
Workout
18/15 Cal Row
10 Push Jerks
4 Rnds
10 min Cap
Fitness: (95/65) (15 Push Jerks) Performance: 155/105
Athletes: We go from a heavy, complex barbell movement into a sprint. Go as heavy as possible with the clean and jerk and be as SAFE as possible. It has been a while for all of us to hit a 1 RM. We recommend you perform a squat clean and jerk, but it is ultimately up to you and your ability/skill level. For the second piece it is an all out sprint. The row should be around 1:00 and the push jerks should be under 1:00 Putting the total working time at under8:00. Fast does not mean easy. You can pace this and be around 6:00 and feel like the volume was low. Or you can attack it out of the gate and be on your back when you finish around 6:00.
Drive
Find a DB or KB that you can push press and lets get to work!
20 Push Press (10 each arm)
20 Sit ups
200 m Run
3 Rnds
20 Push Jerks
20 Flutter kicks (4 count)
200 m Run
3 Rnds
