Warm-up
Spend 2 minutes in Z1
Then, 3 rounds of an evolving warm-up
10 deadlifts – muscle cleans – hang power cleans
10 front squats
10 press – push press – push jerks
Mobility
Group mobility session – front squat, front rack, ankles and wrists
Strength
Weightlifting complex – 1 squat clean + 1 hang squat clean
Building on previous weeks. You should know your 1RM squat clean. So trying to hit that plus a hang squat clean. Having a goal weight should focus your approach.
WOD
“Swashbuckler”
15 min AMRAP
30 DU’s
15 KB push jerk (53/35#)
30 DU’s
15 KBS
*the push jerks should be done all on the left side for round 1, then all on the right side for round 2.
**the KBS are American
Pretty straightforward workout. Round 1 all push jerks should be done on the right side, round 2 all should be done on the left side.
