Today is the day!  Go absolutely all out threshold for the workout today and see how you do!

 

GLUTE WORK:

2 Sets of:

15 Double Leg Glute Bridges w/ 5 sec hold at the top

7 Single Leg Glute Bridges on each leg w/ 5 sec hold at the top

REST 1:00

 

SKILL/POWER:

3 Position SQUAT Snatch

(High Hang, Above Knee, Below Knee)

* 50, 60, 70, 75-80, 75-80, 75-80%

* 2:00 or so per set trying to be perfect on the last 3 sets

 

WORKOUT:

10 Clean & Jerks (95/135#)(65% 1RM)

As many meters as possible with time remaining…

* 1:30 time cap per round *

REST 4:30

Repeat a total of 3 times and be sure to have about :45-1:00 to Row each round so try to run through 10 reps unbroken on the C&J as long as technique allows for it…

 

Your score is your total meters covered across the 3 rounds with the rollover counting towards your score…

 

POST YOUR TOTAL METERS COVERED TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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