140605 ~ Weightlifting Thursdays!

Strength:

a. EMOM x 4 min

3 Jerk Balances @ 70% of Jerk

then...

10 min to work up to Heavy Clean & Jerk

then..

b. EMOM x 4 min

Clean Pull + Clean + Jerk @ 85-90% Above

Conditioning:

The Cinqo (ish...)

3 Rounds for time

5 Deadlifts (75% of max deadlift)

5 weighted One-legged squats, left leg (50/35#KB)
5 weighted One-legged squats, right leg (50/35# KB)

8 Wall Walks

7 min Cap

Rest Exactly 1 minute

then...

Cinqo 2 (ish)

Three rounds of:
5 Muscle-ups (or MU Progressions)
5 HSPU (Deficit if possible)

Then,
20 Overhead Lunge (160/100 lb)

7 min Cap

Cash Out:

15 min Mobility!


 

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