painprocess

ATHLETE

A) Split Jerk 5×2 @80-85%

B) Row 750m
15 Power cleans 155/105lbs
30 Toes to bar
Row 500m
10 Power cleans 155/105lbs
20 Toes to bar
Row 250m
5 Power cleans 155/105lbs
10 Toes to bar

BARBELL CLUB AND COMPETITOR

A) Split Jerk 8×2 @80-85% – Drop and reset on blocks each rep
.  Notice the percentage went up a touch.  If things are smooth and fast, continue to increase percentages as we ask.  Nothing wrong with staying at 80% and cleaning things up. Stay aggressive, stay fast, and work on getting low with that back leg being bent to 90 degrees at the knee. We want a straight line from the shoulder, through the torso and hip, and all the way down to the knee.  

B) Row 750m
15 Power cleans 155/105lbs
30 Toes to bar
Row 500m
10 Power cleans 155/105lbs
20 Toes to bar
Row 250m
5 Power cleans 155/105lbs
10 Toes to bar

C) EMOM 8 minutes
8 Burpee box jumps 24/20″
8 Alternating pistols
Both movements in the same minute for all eight rounds.