Tue Apr. 29 "Hybrid"

Move

1) Push Press: 3 x 3 @ technical load

2) Hybrid
AMRAP 10:
250/200m Row
3 Clean and Jerks
Rest 30 Seconds

Straight into …
AMRAP 10:
200m Run or Walk
10 Ring Rows
10 Step Ups
Rest 30 Seconds

Train

1) Push Jerks: 3 x 3 @ 70-75%

2) Hybrid

5 Rounds:
250/200m Row
3 Clean and Jerks (115/95)
— Rest 5:00 —
5 Rounds:
200m Run (Or 12/10 Cal Bike)
10 Chest to Bar
15 Box Jump Overs

Time Cap: 25 Minutes

Stimulus

1) You will build to roughly 70-75% of your 1RM Push Jerk, then stay there for three sets of triples. Bar will be from the rack. You can reset each rep or cycle the reps. Focus on hitting full extension, meaning be able to squeeze your butt when you pop the bar off your shoulders, before you get into your catch.

2) This workout has two parts separated by a 5 minute rest. You will perform five rounds of a row (taking roughly 1 minute) and 3 Clean and jerks. The clean and jerk weight should be something you are able to complete unbroken when fresh, but choosing to do three, quick drop singles. You will be getting a large rest so the point is to push to hard (8 RPE) and earn that rest. After the rest you will complete 5 rounds of a run (1 minute of work), 10 of your pull up variation, and 15 box jump overs. You do not need to stand these up, just stay low and step off the box each rep.

Extra Credit:
5 x 5 Strict Toes to Bar
Rest 1 Minute
8 Rounds:
20 Seconds Sit Ups
10 Second Rest