Fri Sep 12

Train

5-4-3-2-1
Rope Climbs
20-16-12-8-4
Thrusters @ 95/75
Chest-To-Bar Pull-ups

Move

5-4-3-2-1
Rope Hang + Knee-Raise
12-10-8-6-4
Dumbbell Thrusters
Pull-ups/Ring Rows

Warm-up

15/12 Calorie Row
20 Bodyweight Lunges
10/10 Single Arm Dumbbell Upright Row
20/30s Hanging Knee Tuck Hold

Strength

Clean + Hang Clean + Jerk
5 x (1 + 1 + 2) building to heavy
THEN:
Every 2 Mins x 4 Sets:
3 Back Squats @ 70-75%

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Stimulus

The strength work will take a while to get through if you are truly going heavy. Try to warm up the back squats while resting between sets for the clean and jerk complex. If you are limiting weights to work on technique, you can perform additional sets of clean and jerk complexes.

Rope climbs may be a limiter, if this is the case then reduce the height and perform the prescribed rep scheme. Barbell should be kept light enough that thrusters can be done in 1-2 sets maximum and chest-to-bar pull-ups in 2-3 sets maximum.