STRENGTH:

# clean and jerk

All repetitions are intended to be squat cleans, with athlete’s choice on the overhead (push or split jerk). Building upwards to 90%, our aim today is to put some heavy, but not maximal, loads overhead.

On the Minute x 11:

On the 0:00… 1 Clean and Jerk @ 70%
On the 1:00… 1 Clean and Jerk @ 75%
On the 2:00… 1 Clean and Jerk @ 80%

On the 3:00… Rest

On the 4:00… 1 Clean and Jerk @ 75%
On the 5:00… 1 Clean and Jerk @ 80%
On the 6:00… 1 Clean and Jerk @ 85%

On the 7:00… Rest

On the 8:00… 1 Clean and Jerk @ 80%
On the 9:00… 1 Clean and Jerk @ 85%
On the 10:00… 1 Clean and Jerk @ 90%

Rest until the 15:00…

At the 15:00…

#front squat

On the Minute x 5:

1 Front Squat – Starting at, or slightly above our final clean and load, we have five sets of a single front squat. All repetitions taken from the rack.  Building to around 90%.

BeachFit will do:

EMOM 20

Min 1: 6-10 Pushups + 6-10 Goblet Squats

Min 2:  10-12 Goblet Lunges + Superman Hold to the :45

WOD:

#funny bone

21-15-9:

Kettlebell Swings (70/53)

Box Jump Overs (24″/20″) Rx+30/24

Front Squats (135/95)  *Load we could do 25+reps when fresh

CASHOUT:

#body armor

Free to build in loading over the three sets, and we are allowed to use different dumbbell weights for different exercises. But let’s keep the “giant” set mentality in line here, moving from station to station with a purpose. Rest as needed between sets.

1-3 “Giant Sets”:

20 Single Arm Dumbbell Presses (2 DBs in rack position, alternate reps per side. 10 per

20 Dummbell Bent Over Rows  (10 per side-1 DB)

10 Front Rack Dumbbell Reverse Lunges  (Alternate 5 per side)

10 Hang Dumbbell Reverse Lunges (Alternate 5 per side)