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FRIDAY 191101

Warm-up:

Individual…

Row or Bike
Good Mornings
Crossover Symmetry

Group…

Bike hard 90 sec
20 Waiter Bows
10 Squats

Empty barbell Warm-up for Clean and Jerks
10 Box Jumps

Review workout and build to starting weight or just above

 

Fitness:

30 box jumps, 24/20 in.
15 DB clean and jerks
30 box jumps, 24/20 in.
15 DB clean and jerks
30 box jumps, 24/20 in.
10 DB clean and jerks
30 medicine-ball step-ups, 20/14 lb.
10 DB clean and jerks
30 medicine-ball step-ups, 20/14 lb.
5 DB clean and jerks
30 medicine-ball step-ups, 20/14 lb.
5 DB clean and jerks

**Progressively increase dumbbell load each round.

 

Performance:

For time:
30 box jumps, 24/20 in.
15 clean and jerks, 95/65 lb.
30 box jumps, 24/20 in.
15 clean and jerks, 135/85 lb.
30 box jumps, 24/20 in.
10 clean and jerks, 185/115 lb.
30 single-leg squats
10 clean and jerks, 225/145 lb.
30 single-leg squats
5 clean and jerks, 275/175 lb.
30 single-leg squats
5 clean and jerks, 315/205 lb.

Time cap: 20 minutes

Division and standards can be found here.

 

Mobility:

Mash Quads
LAX to shoulders and feet
Roll Posterior and thoracic spine area

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