Workout of the Day
Strength
In 14 minutes 1 Clean + 2 Split Jerks (60-70% of 1 RM)
Hit 6-7 sets (stay around the same load, build up a little, but it should not be a progression to get heavy. This is about technique on the jerk.)
Workout
21-15-9-6-3
Power Clean
Burpee Over the bar
Fitness: 95/65
Performance: 135/95
10 min Cap
Athletes: Work on your split jerk technique for the strength piece today. The workout should be fast and dirty. Choose a weight you can move and try to finish in under eight minutes.
Drive
Workout
Every 2 minutes for 10 minutes
20 Single Arm DB Power Clean (10 Per side)
Max Sprawls
Rest 2
Every 2 minutes for 10 minutes
20 Single Arm DB Hang Clean and Jerk (10 per side)
Max Air Squats
Athletes: Two 10 minute pieces today. Choose a DB where you can go unbroken for most of the workout.
