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05/06/23 Monday Workout of the Day

Warm-Up

2 Sets, For Quality

6 Barbell Upright Rows

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5 Sets x 3 Seated Box Jump to High Box

*increase height on each set


Weightlifting

Clean and Jerk Complex

Every 2:00 minutes, 6 Sets

Power Clean + Thruster + Front Squat + Split Jerk

Rest 10 seconds

2 Pause Clean High Pulls or Segmented Clean Deadlift

*Pause is above the knee


"What’s Normal Anyways?"

7 Rounds for Time

7 Power Cleans

7 Thrusters

7 Bar Facing Burpees

Load: 43/30kg


Time Domain: 7:00-11:00

Time Cap: 15:00


Recovery #6

1:00/1:00 Couch Stretch

1:00 Childs Pose


Optional Accessories

4 Sets

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