Wednesday, January 4, 2023

A.Clean and Jerk Complex

Power Clean + Split Jerk

building to RPE of 9 and hit 2 sets there over 12:00

B. Structural Work

4-6:00

back angle lunge [step back on an angle and back to center] x 4-5/side

Side lying banded clam shells x 10/side

straight arm lateral delt raise x 10

C. Mixed modal Work

7:00 amrap

3.6.9.12.15.18....

cal bike

HPC, 115/80

rest 3:00

7:00 amrap

3.6.9.12...

burpee box jumps, 24/20"

goblet squat, 70/55#

D. Flex

D1 front foot elevated split squat x 7/side x 3

D1 banded pull aparts x 25 x3

D2 Prone T's x 15x3

D2 Russian kb swing x 25reps - heavy x3

D3 - heavy sled push x 80 x 2-3 sets