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27/10/23 Friday Workout of the Day

Warm-Up

2 Sets, For Quality

1:00 Cardio Choice

10 Barbell Goodmornings

5 Burpee Broad Jumps


Barbell Primer

Build weight over 3-4 sets before starting clock to get to a heavy

Front Squat

Squat Clean

Split Jerk w/5sec Pause in Catch


Weightlifting

Every 2:00 minutes, 6 Sets

Power Clean + Squat Clean + Split Jerk

Starting @ 60% of Clean and Jerk

*Not TnG, can reset before the squat clean


L2:

Power Clean + Front Squat + Split Jerk


L1:

Hang Power Clean + Front Squat + Split Jerk


"Renegade"

For Time

5-7-9

Clean and Jerks 60/45kg

Bar Facing Burpees


Rest 2:00


9-7-5

Clean and Jerks 60/45kg

Bar Facing Burpees


Goal: Sub 3:00/Set, 7:00-9:00, including rest

Cap: 5:00/Set, 12:00 Running Time


PRVN Recovery #3


Optional Accessories

Part A)

3 Sets, For Load

3/3 SA DB Clean and Jerk

6 Alt DB Snatch

Rest as needed between exercises


Part B)

3 Sets, For Quality

Rest as needed between exercises


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