14/3/23 Tuesday Workout of the Day

Warm Up

12 minute EMOM

Minute 1: 1:00 Cardio Choice

Minute 2: 6/6 Single Arm Dumbbell Thrusters, Light Load

Minute 3: :15 Passive Hang + :15 Active Hang

Minute 4: Rest

Barbell Primer: Clean + Jerk Warm-Up

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

-3 Split Jerks w/2sec Pause in Catch

Weightlifting: Clean & Jerk

Every 2:00 for 12:00

2 Sets: 1 Clean + 2 Jerks @ 77%

4 Sets: 1 Clean and Jerk @ 85%+

Rest as needed between sets

% are based off your 1rm clean & jerk

METCON

“Whisky”

3 Rounds, For Time:

30 Wall Balls 9/6kg

20 Chest to Bar Pull-Ups

10 Deadlifts 125/85kg

Recovery

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00Saddle Pose

Optional Accessories

5 Sets, For Quality:

5/5 Single Arm KB Push Press, heavy

10 Barbell Bent Over Row, moderate

10Weighted Hip Ghd Hip Extensions