General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. 90/90 Hip Cars – 2×10 e/s (slow and controlled); Rest 30-sec

A2. Single Arm Kettlebell Front Squat + Single Arm Push Press + Single Arm Kettlebell Windmill – 2×5+5+5; Rest 2 minutes

B. Clean and Jerk Warm Up (perform this every minute on the minute, 10 minutes)
Perform the following movements for 2×3+3 before moving to the next movement. Pause for 3-sec in the starting position and the catch position for each clean and overhead movement. Load should be light 55-95-lbs
Muscle Clean + Push Press
Power Clean + Push Press
Power Clean + Power Jerk
Clean + Jerk

C. Clean + Front Squat + Jerk – Build to a heavy 1+1+1 complex that demonstrates good technique (10 minutes)

D. Clean + Jerk – Ev90-sec x 10 (15 minutes); Clean Pull + Clean + Jerk @90% of today’s max complex

E. Back Squat – 4×10 @90% of W1D1’s Back Squat

F. Romanion Deadlift – 4×6-8 @31X1 Tempo


3 Sets – (18 minutes)
90-sec Assault Bike @80%
90-sec Off
90-sec Row @80%
90-sec Off

5 Sets – (20 minutes)
60-sec Assault Bike @82%
60-sec Off
60-sec Row @82%
60-sec Off

7 Sets – (14 minutes)
30-sec Assault Bike @85%
30-sec Off
30-sec Row 85%
30-sec Off

Use similar paces to last week, if you are feeling good then make sure you hit the same 500m/split and RPM/Watts per interval – if you are feeling tired then reduce by 2-sec on the Row and about 2 RPM on the Assault Bike.

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