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WEDNESDAY 20201216

Warm-up

:60 on Bike/Rower
10 PVC Passthru
10 PVC Good Mornings
10 Internal/External Hip Rotations/side
10 Reverse Lunges/side
10 Scorpions
10 Downward/Upward Dogs
10 Cat Cows
10 Super Bird Dogs
Seated Straddle Stretch
Wrist Stretch

Barbell Warm-up for Power Clean:
5 Clean Deadlifts
5 Dip and Shrug W/Barbell
5 Muscle Cleans
5 Elbow Rotations/Side
5 Hang Power Cleans
5 Front Squats
5 Hang Squat Cleans
5 Strict Press
5 Push Press
5 Push Jerk


Strength and Skill

Every 2:00 for 12:00 (6 Sets):
Clean and Jerk x 1.1 (Two singles–reset and rest :20 between each rep)*

* Build to a heavy cluster of two for today.

Clean and Jerk 1.1

Heaviest weight for Clean and Jerk 1.1 with :20 Rest Between Singles

Scoring: Load


FITNESS 20201216

Every minute on the minute for 14 Minutes (6 total rounds of each):*
Min 1 – 20/15 Calorie Row
Min 2 – 16 Single Arm Alternating Hang DB Clean and Jerk (50/35#) [8/arm]
— REST Minutes 7 and 8 —

* Min 1-6 are working, minutes 7-8 resting, minutes 9-14 are working.

Score: total reps of DB Snatch. 96 reps = all DB Snatches completed within the minute.

Scoring: Reps


PERFORMANCE 20201216

Every minute on the minute for 14 Minutes (6 total rounds of each):*
Min 1 – 14/10 Calorie Bike
Min 2 – 4 Power Clean and Jerks @ 75-85% of Today’s Complex (Clean and Jerk x 1.1)
— REST Minutes 7 and 8 —

* Min 1-6 are working, minutes 7-8 resting, minutes 9-14 are working.

Score = total reps of Power Clean and Jerk. 24 reps = all reps of Power Clean and Jerk completed within the minute.

Scoring: Reps


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