Tue Aug 23 "Powerless"

Workout of the day

1) 5(3 Squat Cleans + 1 Jerk @ 65-70%)

Move

21/15 Calorie Row
10 Box Step-ups
Max Reps DB Power Cleans

*select a weight that allows for one big unbroken set of power cleans

2) “Powerless”

3 Minute AMRAP, 1.5 Minute Rest x 5 Rounds:
21/15 Calorie Row
9 Box Jumps @ 30/24
Max Reps Power Cleans

Weights: 1: 95/65, 2:135/95
3: 155/105, 4: 185/135, 5: 225/155

Stimulus

1) We haven’t done squat clean and jerks in a long time, choose a weight that is technically challenging and perform 5 sets there. Practice the split jerk if you have been doing push jerks for a long time and are comfortable with the movement

2) Get through the first two movements quickly and chip away at small sets of power cleans. Build weight across rounds with the final weight in mind when selecting where to start. You can do drop-singles here if you are quick to get back on the bar