Clean and Jerks

Strength

  • Bench Press 3 x 5 @ 50%. 1RM
  • Squat 3 x 5 @ 50% 1RM

Superset

Conditioning

18 MIN E3MOM

  • 5 Clean and Jerks (135/95)
  • 10 Toes-to-bar

Gymnastics

  • 100+ Toes-to-bar throughout the workout

12 min Warm-up

  • Squat Therapy
  • Warm Up C & J

Strength

7.5 Min E90S

  • 1 x Clean and Jerk (85%-90%. 1 RM)

Strength

For Time (20 min cap)

3 rounds

  • 21 Cal AB
  • 15 Thrusters (95/65)
  • 9 Bar Facing Burpees

8 min Warm-up

  • Squat Therapy
  • Shoulder Warm-up
  • Warm-Up Cluster

Strength

10 min E2MOM

  • 5 x Clusters (135 / 95)

Conditioning

5 Rounds For Time (15min Cap)

  • 250m Row
  • 2 Rounds of Light DT (115 / 85)
    • 12 deadlifts
    • 9 Hang Cleans
    • 6 Push Presses

10 min Warm-up

Clean Warm-Up

  • Ankle / Calf Stretches
  • Wrist Mobility
  • Front Rack Mobility
  • Behind the head tricep extensions
  • 1 round Squat Therapy
  • Empty Bar Squat Clean and Jerks
  • Work Up to Heavy Clean and Jerk

Strength

12 min E3MOM

  • 1 Clean and Jerk (85 – 90% 1RM)
  • 3 Box Jump Overs

5-min Warm-up

  • Warm-up for 105lb snatches
  • Increase Heart Rate for Bike

Conditioning

21, 15, 9 For Time-8 min Cap

  • Cals on AB
  • Snatches (105 / 85)

Strength

5-min EMOM

  • 2-3 Strict Chest to Bar Pull-Ups
  • Warm Up Clean and Jerk.

7-min EMOM

  • 1 Heavy Clean and Jerk

7 min E30S

  • 1 Heavy Clean and Jerk @ 70-80% of First Set

Conditioning

5 Rounds

  • 25 Cal Assault Bike
  • 15 Hang Clean and Jerks
Tags:

Strength

10 Reps of Complex @ 80% Clean and Jerk

  • 1 Squat Clean
  • 1 Jerk
  • 1 Back Squat
  • 1 Behind the Head Jerk

Conditioning

14 min E2MOM

  • 50-meter sprint
  • 3 explosive burpees
  • 3 power cleans at 80%
Tags:

Strength

15 min E1.5MOM

  • 3 Box Jumps (24″+/20″+)
  • 5 Barbell Rows (135/85)
  • 2 Strict Pull-ups

Conditioning

For Time (Partner)

  • 5k Row
  • 30 Clean and Jerks (135/85)
  • 45 Deadlifts (225/155)
  • 45 Hand Stand Push-ups

1 partner rows while the other works. Switch as needed.

Tags:

Strength

20 min E2MOM

  • 1 Power Clean
  • 2 Front Squat
  • 1 Jerk

Conditioning

20 min AMRAP

  • 300m Row
  • 10 Bar Facing Burpees
  • 10 Front Rack Lunges (95/65)

Conditioning

3 Rounds

  • 1000m Row at an above-average pace
  • 10 burpees
  • 3 min of rest

Skill Development

12 Min EMOM

  • Hang Squat Clean
  • Squat Clean + Jerk

Work up in weight

Training Objectives

  • Adapt to barbell training after long break
  • Work on front rack position
  • Rebuild pulling strength

Conditioning

For Time

  • Run a 5k
  • Bike a 5K

METCON

20 Min AMRAP — Incredible Hulk

  • 5 deadlifts (115lb / 75lb)
  • 5 Hang Power Cleans (115lb / 75lb)
  • 5 Front Squats (115lb / 75lb)
  • 5 Push Press (115lb / 75lb)
  • 5 back squat (115lb / 75lb)