March 30, 2021

Tuesday, March 30th 2021

Warm-up
A. General
2 rounds
-30sec Row or Bike @increasing intensity on each min
-30sec Front rack stretch

B. Mobility
World’s greatest Stretch
10 reps per side

C. Specific
1 set
-5/side Front rack bulgarian split squat
-5 strict press from Jerk receiving pos (power or split)
-5 Push press
-5 Jerk balances
-5 Clean pulls
-5 Tall cleans

Weightlifting
Clean and Jerk (Clean & Jerk Waves)
3 sets
5 Power clean and jerks @70%
3 Power clean and jerks @78%
1 Power clean and jerk @85%
Rest 2mins between sets

Scoring: heaviest load
TC: 15mins

Scaling options
Beginner
5-7 sets
3 power clean and jerks @technical load
Rest 1-2 mins between sets

Intermediate
As written

COMP
3 waves
8 Power Clean and Jerk @135/85
15 GHD Sit-ups
6 Power Clean and Jerk @185/125
15 GHD Sit-ups
4 Power Clean and Jerk @225/145
15 GHD Sit-ups
Rest 3 b/w waves

Make sure the last bar does not exceed 70% of you 1RM Clean (Reduce weight as needed)

Metcon
Metcon (4 Rounds for reps)
4 x AMRAP 3minutes
10/7 Cal Bike/Row/Ski
10 Deadlift 225/155lbs
Max Burpee box jump over @24/20"

Rest 2mins b/w each AMRAP

Score: Number of Burpee BJ overs per AMRAP
KG: 102/70
Total time: 18minutes

Scaling options
Beginner
4 x AMRAP 3
7/5 cal Bike/Row/Ski
10 Deadlift @light-mod
Max Burpee box jump over @low
Rest 2mins between each amrap

Intermediate
4 x AMRAP 3
10/7 cal Bike/Row/Ski
10 Deadlift @185/125
Max Burpee box jump over @24/20"
Rest 2mins between each amrap

COMP
4 x AMRAP 3
250/200m Ski
10 D-ball over shoulders @100/80
Max Burpee box jump over @24/20
Rest 1:30 between each amrap

Extra Accessory
Metcon
Deficit Single leg Hip Thrust
3 x 10/leg
Rest 60 sec

Put feet on about 6" of plates.