STRENGTH:
#cleanandjerkcomplex
On the 1:30 x 5 Sets:
3-Position Power Clean
3 Push Jerks
The 3 Positions we’re looking for in the Power Clean are:
- Pockets
- 1 Inch Above the Knee
- Floor
Complex Video
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4-5: 60-65%
BeachFit will do:
AMRAP 8
5 Pullups or Ring Rows, 7 Pushups, 9 Air Squats
7/5 Cal Bike
WOD:
#bottomline
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
…
Add (3) Reps to Each Movement Until Time Cap
*Scale Clean and Jerks to something you could 12+ Unbroken Reps fresh
*Scale to Toes to Bar to something you could get 15+ Unbroken Reps (Hanging Knee Raise or Ab Mat Sit Ups)
BeachFit will do:
2 Single Arm DB Clean and Jerks, 2 Toes to Bar
4 Single Arm DB Clean and Jerks , 4 Toes to Bar
6 Single Arm DB Clean and Jerks, 6 Toes to Bar
…
Add (2) Reps to Each Movement Until Time Cap
On DB Clean and Jerks – Half on Right, Half on Left (2=1R, 1L, 4=2R, 2L), etc
CASHOUT:
#gymnasticsconditioning
AMRAP 7:
1 Pausing Strict Handstand Push-up (Pause Double Strict DB Press)
1 Strict Handstand Push-up (Strict DB Press)
1 Kipping Handstand Push-up (Push Press)
1 Pausing Strict Pull-up
1 Strict Pull-up
1 Kipping Pull-up
2 Pausing Strict Handstand Push-ups
2 Strict Handstand Push-ups
2 Kipping Handstand Push-ups
2 Pausing Strict Pull-ups
2 Strict Pull-ups
2 Kipping Pull-ups
…
Add (1) Rep to Each Movement Until Time Cap
HSPU:
Pausing Strict: Pause For 1 Second with Your Head on the Ground & Don’t Use Kip For Assistance
Strict: No Pause & Don’t Use Kip For Assistance
Kipping: No Pause & You May Use Kip For Assistance
Pullup:
Pausing Strict: Pause For 1 Second with Your Chin Over the Bar & Don’t Use Kip For Assistance
Strict: No Pause & Don’t Use Kip For Assistance
Kipping: No Pause & You May Use Kip For Assistance
