Warm-up
Spend 2 minutes in Z1
And then 10 minutes having fun
Group mobility session
2 rounds with a barbell
5 deadlifts
5 bent over rows
5 hang power cleans
5 S2OH
Strength
Clean and jerk – 1.1.
Complete 5 clusters @80% of 7/24, adding weight to 8/3
Rest 2:00 between sets
A continuation of our clean and jerk cycle. Look back to either one of these days and make sure you have the right weight on the bar. Complete 1 clean and jerk, rest :10 and then complete another. Rest 2:00 between sets.
WOD
“Sasquatch’s revenge”
18 min AMRAP
Partner 1 – AMRAP cals on AB
Partner 2 – 5 power cleans (185/125#)(155/105#) + 10 OtB burpees
Partner on the bar will be the pacer, switch after the 10th burpee.
Score will be reps + calories
Oh boy. So partner 1 is cranking away on the bike. Partner 2 is completing 5 heavy power cleans and 10 over the bar burpees. When partner 2 is done, partner 1 can stop moving the bike. They then switch. Back and forth for 18 min, accumulating as many reps and calories as possible. Score will be reps plus calories.
