Wed May 13

Train
For Time (25 Min Cap):
50-40-30-20-10:
Weighted Abmat Sit-ups
25-20-15-10-5
Hang Power Cleans @ 95/65
400m Run (5 runs total)

Move
6-10 Rounds:
20 Abmat Sit-ups
10 Dumbbell Hang Power Cleans
6 x 50’ Shuttle Runs

Warm-up
400m Run or 2 Min Any Machine
2 Sets:
10/10 Banded Ext. Rotation
10 Banded Pull-aparts
5 Power Cleans
5 Front Squats
5/5 Barbell Lunges
5 Push Presses

Strength
1 Clean + 1 Front Squat + 1 Jerk:
Every 2 Mins x 6 Sets, building to 80%

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Stimulus
Strength: start with weight on the bar and build to a heavy technical load (max 80%) of your best clean and jerk

Train/Move: lots of sit-ups and hang power cleans, try not to tense your neck on the sit-ups and use your legs (NOT your traps) for your hang cleans. You have roughly 1.5 mins per movement on average in order to complete the workout within the cap

Wednesday Weightlifting
Back Squat : 3x2 at 75% 1RM

Power Snatch + Hang Snatch : 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 60%, 1 @ 65%, 1 @ 70%

Clean & Jerk : 1 @ 50%, 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%

Strict Press : 4 @ 70%, 3 @ 75%, 2 @ 80%, 1 @ 85%

Push Press : 4 @ 70%, 3 @ 75%, 2 @ 80%, 1 @ 85%