Wed Jan 7

Strength
Every 4 Mins x 3 Sets:
3 Clean & Jerks @ 70-73%
12 Touch-and-go CJ @ 115/85

Train/Move
14 Min AMRAP:
3 Burpee Pull-ups
6 Dumbbell Snatches @ 50/35
9 Toes-to-bar

Warm-up
3 Min Bike, building in pace
THEN, 2 Sets:
5 Muscle Cleans
10/10 Front Rack Opener
5 Front Squats
5 Strict Press
5 Push Press
5 Push Jerks

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Stimulus
Strength: building on the past couple of weeks, reduce load to maintain unbroken on TnG CJs

Train/Move: Select progressions that allow for near unbroken sets, with the goal of one round every 90s or so

Wednesday Weightlifting

Clean : 2 @ 55%, 2 @ 60%, 2 @ 65%, 2 @ 60%, 2 @ 65%, 2 @ 70%

Jerk : 3 @ 55%, 3 @ 60%, 3 @ 65%, 3 @ 60%, 3 @ 65%, 3 @ 70%

Barbell Bent Over Row : 10-10-10-10