WARM-UP
ON A 5:00 RUNNING CLOCK
200m Run
10 Barbell good mornings
20 Alt. Behind the Neck Elbow Punches
10 Back Rack Squat Jumps
10 Hang Muscle Cleans
10 Strict Press
10 Hang Power Cleans
10 Push Press
200m Run
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Clean & Jerk*
*Power or Squat, athlete choice!
(Score is Weight)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
ON A 22:00 RUNNING CLOCK…
800m Run
40 Clean & Jerks (115/75)|(75/55)
400m Run
40 Clean & Jerks (135/95)|(95/65)
200m Run
Max Clean & Jerks (155/105)|(115/75) in Time Remaining*…
*Option for (185/135)|(135/95) for final set
*Partners will run together, split the Clean and Jerks as needed.
(Score is Reps)
Goal – Build to a heavier load than the final set of Clean and Jerks to feel an overload before the workout. Touch and go barbell cycling for the lighter loads, turning to quick singles for the last few minutes at the heavy load. Proficient lifters should consider using heavier loads.