Fri Sep 19

Train/Move
For Time (20 min cap):
50/40 Calorie Row
40 Wallball Shots @ 20/14
30 GHD Sit-ups OR V-snap sit-ups
20 Sandbag Cleans @ 100/70 Or Dumbbell Cleans
30 GHD Sit-ups
40 Wallballs @ 20/14
50/40 Calorie Row

*option to halve the volume and do two rounds

Warm-up
15/12 Calorie Row
10 Goblet Squats
5 Inchworms
8/8 Side Plank Knee Touch

Strength
1 Squat Clean + 1 Hang Clean + 1 Jerk
5-6 sets, building to 60-70%

3 x 4 Clean Deadlift @ 70-80% of 1RM Clean

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Stimulus

Strength: work on technique in this complex and build to where you feel like you could easily add 10-20lbs and still complete the work. Option to work on push jerks or split jerks. Clean deadlifts are based on your 1RM clean which means these are positional lifts and your goal is to maintain balance in the feet, upright posture, and a tight bar path.

Train/Move: you’ll have the urge to come out hot, don’t do this. Last half of the workout should be at the same pace as the first half or faster. Rows should take around 3 mins each, wallballs 2-3 minutes each, sit-ups 1-1.5 minutes, cleans 3-4 minutes.