Wed Nov 22 "Roundtable"

Move

1) EMOM x 20:

2 Clean and Jerks @ technical loads

2) 10 Min AMRAP:

9 Dumbbell Deadlifts
6 Dumbbell Hang Power Cleans
3 Dumbbell Push Presses
3-6-9…Knee-Raises

*continue adding 3 reps to Knee-Raises

Train

1) Every 3 Mins x 10 Rounds:

• 6 Push Jerks building to 70 % (from rack)

• 2 Squat Cleans building to 100% (from floor)

2) “Roundtable”

10 Min AMRAP:
12 Deadlifts @ 135/95
9 Hang Power Cleans
6 Push Jerks
6-9-12…Toes-To-Bar

*continue adding 3 reps to TTB each round

Stimulus

1) Looking to build to heavy loads today using two different bars and while following a timer. Goal is to build across the sets until you reach those percentages and then maintain them for up to 5 set

2) Workout flow goes like so:
12 deadlifts, 9 hang power cleans, 6 push jerks, 3 toes-toe-bar
12 deadlifts, 9 hang power cleans, 6 push jerks, 6 toes-toe-bar
….continue adding 3 TTB each round

Select a weight that allows you to be ABLE to complete the complex of 27 reps unbroken, however you should break them up in order to maintain a steady pace and sharp movements