-5mins to build-
A) EMOM 10mins:
1 Power clean + jerk
+
1 Squat clean + jerk
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B) 2mins on/1min off/x5 rounds:
6 Clean + jerks @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
6 C2b
6 Clean + jerks
6 Lateral burpees
Max front squats in time remaining
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C) 2 Rounds:
30 Sec hollow body
30 Sec Russian twists
30 Sec weighted sit ups
–
Notes:
Part A – Starting the session off with a short clean + jerk complex. Looking at getting the reps done within the minute so make sure you start on the minute for the 1st half so if you need a little more rest you have itup your sleeve for when it gets heavy.
The Jerks can be any style (push or split). We are looking at starting around 70% of your clean + jerk so the increases over the rounds will most likely be small due to the higher starting percentage, the tight time frame and being 10 rounds of it.
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Part B – For this piece we are choosing a weight that is going to allow you to cycle the barbell well and fairly quickly (should be able to go TNG if you “want to”), it will most likely slow down as the rounds get on but if we are looking at the bar for 5 seconds after every rep at the start…. it’s too heavy.
Scale the c2b down if needed to any pull up version, but something you can get done within 2 sets.
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Part C – For our core work we are trying not to stop during these two rounds. Using the same weight for the Russian twists and the weighted sit ups. Keeping the weight on the chest for these.
