Wednesday

WARM-UP

1 SET:
2:00 MACHINE/RUN

2-3 ROUNDS:
10 PVC PASS THROUGHS
10 PVC MUSCLE CLEANS
10 PVC SHOULDER PRESSES
10 PVC GOOD MORNINGS
10 SINGLE LEG GLUTE BRIDGES (5/5)

JUMP ROPE:
1 SET:
:30 SINGLE UNDERS
:30 SINGLE UNDER JOG IN PLACE
:30 SINGLE UNDERS
:30 SINGLE UNDER JUMP FRONT TO BACK
:30 SINGLE UNDER JUMP SIDE TO SIDE
:30 SINGLE UNDER LEFT LEG
:30 SINGLE UNDER RIGHT LEG
:30 DOUBLE UNDERS

CLEAN AND JERK TEST

PRIMER: 3 SETS WITH AN EMPTY BARBELL
HIGH HANG CLEAN + LOW HANG CLEAN + PUSH PRESS + SPLIT JERK

THEN IN 15:00
WORK UP TO A HEAVY CLEAN AND JERK

SCORE: HEAVIEST LOAD

Score · Load

"IT'S ONLY 10 MINUTES"

10:00 AMRAP TO GET AS FAR AS POSSIBLE
2 ROUNDS:
50 DOUBLE UNDERS
15 POWER CLEANS (95/65)
2 ROUNDS:
50 DOUBLE UNDERS
12 POWER CLEANS (135/95)
2 ROUNDS:
50 DOUBLE UNDERS
9 POWER CLEANS (155/105)
2 ROUNDS:
50 DOUBLE UNDERS
6 POWER CLEANS (185/125)
2 ROUNDS:
50 DOUBLE UNDERS
3 POWER CLEANS (225/155)

TARGET: 300+ REPS
SCORE: REPS

SCALING OPTIONS:

OPTION ONE:
10:00 AMRAP TO GET AS FAR AS POSSIBLE
2 ROUNDS:
25 DOUBLE UNDERS
15 POWER CLEANS (75/55)
2 ROUNDS:
25 DOUBLE UNDERS
12 POWER CLEANS (95/65)
2 ROUNDS:
25 DOUBLE UNDERS
9 POWER CLEANS (135/95)
2 ROUNDS:
25 DOUBLE UNDERS
6 POWER CLEANS (155/105)
2 ROUNDS:
25 DOUBLE UNDERS
3 POWER CLEANS (185/125)

OPTION TWO:
10:00 AMRAP TO GET AS FAR AS POSSIBLE
2 ROUNDS:
50 SINGLE UNDERS
12 HANG POWER CLEANS (45/35)
2 ROUNDS:
50 SINGLE UNDERS
9 POWER CLEANS (75/55)
2 ROUNDS:
50 SINGLE UNDERS
6 POWER CLEANS (95/65)
MAX ROUNDS:
50 SINGLE UNDERS
3 POWER CLEANS (115/85)

Score · Reps