Workout of the Day
Strength
10 minutes to warm up to a heavy 1 Rep Clean and Jerk
7 min EMOM: 1 Clean and Jerk
“Pop Rocks”
____ Burpees Every minute including the first minute
30 Clean and Jerks
Fitness: 3 Burpees (115/75) Open: 5 Burpees (135/95)
8 min Time Cap
Athletes: Today we go heavy on our Clean and Jerk as we work towards the end of our cycle. Try to be at 85-90% of your 1 RM today. For the workout choose a weight where you can average 5 clean and jerks per minute with the burpees.
Drive
Strength
EMOM for 7 minutes
4 RDLs + 4 Power Cleans + 4 Lunges
“Pop Rocks” – Drive
EMOM for 10 minutes: 4 Burpees
Max Single DB Hang Clean and Jerks
