Barbell skill and a regionals-ish workout!
Split Squats x 5ea (Keep working heavier)
Lunge Position Knee Raises x 10ea
* 2 sets
Work up quickly to 80% 1RM Clean and Jerk and perform every minute on the minute for 10 total minutes:
ODD – 1 Below Knee SQUAT Clean and PUSH Jerk
EVEN – 1 SQUAT Clean and PUSH Jerk from the Floor
* Move up SLOWLY to 85% towards the last 4 minutes, but be as perfect as possible!
4 Rope Climbs (Scale to adjustments or seated reps for 6-4-2)
16 Front Squats (105/155#)
3 Rope Climbs
12 Front Squats
2 Rope Climbs
8 Front Squats
Scale rope climb reps to 3-2-1 and pick a front squat weight that allows you to get sets done in halves at worse…
Plus rolling and nutrition follow up!
POST ALL RESULTS TO ZENPLANNER