Strength/Skill – 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be…
Strength/Skill – Front squat – 15 mins. work up to a 3 RM 3 R.F.T 16- Front Racked Backwards Walking Lunges 115/75 10- Toes to Bar / Pull-ups (1 Toes to bar & 1 Pull-up = 1 Rep) 6- S.D.H.P. 115/75
Strength/Skill – Hang Squat Clean Do not go over 85% of 1 RM. Try to listen. Our technique will not improve trying to find your 1 RM every time when doing strength. 3×70,75 & 80%. Hands do not leave bar for set of 3’s. If they do….you went too heavy. 20 min A.M.R.A.P. 1 –…
Strength/Skill – Push Press 5-5-5-5-5 3 R.F.T 10 – Burpee Box Jump Pistol 24/20 20 – Goblet Squats 53/35 30 – K.B. Swings 53/35
Strength/Skill – Reverse Close Grip Bench Press 5@65%, 5@70%, 5@75%, 5@80% NO 1 REP Maxes!!! For Time: Five rounds of: 155/115 pound Deadlift, 12 reps 155/115 pound Hang power clean, 9 reps 155/115 pound Push jerk, 6 reps