3/2/23 Friday Workout of the Day
- Aaron Marcelino
- Jan 28, 2023
- 1 min read
Clean + Jerk General Warm-Up
2-3 Sets, For Quality
:60sec Jumping Rope
:30sec Glute Bridge Hold
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
–
3-5 Sets
1 Tall Jerk
1 Jerk Balance
1 Press in Split
1 Jerk Recovery
1 Split Jerk
1 Jerk Recovery
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3 Position Clean
3-5 Sets
3 Position Hang Power Clean + Split Jerk
3-5 Sets
3 Position Hang Squat Clean + Split Jerk
Weightlifting
Every 2:30 for 15:00
Power Clean + Split Jerk + Squat Clean + Split Jerk
Starting @ 65% of 1RM and build to a Heavy
METCON
"Mitty"
10:00 AMRAP
8 Strict Handstand Push-Ups
12 SA KB Snatch 24/16kg (6/6)
15m SA OH Walking Lunge 24/16kg
Recovery
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessories
4 Sets, For Quality

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