Monday, Sept 9th, 2024
Weightlifting Complex
Every 2:00 x 5 Sets
Segmented Clean Pull + Hang Power Clean
Rest 10 seconds
Power Clean + Push Jerk
% Starting @ 60-65% of 1RM and Building to Heavy for the Day
“Rocky Road”
5 Sets, For Max Reps
1:00 AMRAP
*Clean and Jerks
-Max Bar Facing Burpees
- 1:00 Rest b/t Sets –
Set 1: 10 Reps @ 135/95lb, 61/43kg
Set 2: 8 Reps @ 155/105lb, 70/48kg
Set 3: 6 Reps @ 185/125lb, 84/57kg
Set 4: 4 Reps @ 205/145lb, 93/68kg
Set 5: 2 Reps @ 225/155lb, 102/70kg
Optional Accessories
For Quality:
16:00 EMOM
Minute 1 – 14 Alternating Rotational Slam Ball
Minute 2 – 4/4 90 Degree Box Jump
Minute 3 – :30/:30 Side Plank
Minute 4- Rest
