Monday 190916

General Warm-up

1 rounds of:

10 RDL

10 HPC

10 Front Squat

10 Strict Press

10 Good Morning

10 Back Squat

10 Behind Neck Push Press

then...

Take a handful of Clean and Jerk warm-up reps before beginning.

Strength

Clean and Jerk

In a 12 minute window, complete 6-8 sets of 1.1 Clean and Jerk with :10s between reps. For this, you will hit 1 C&J,

rest :10s, then hit another; then rest a few minutes before your next cluster. Gradually build as able but make speed

and bar path a priority.

Workout Of The Day

AMRAP 4:

8 Deadlifts @185/125

8 TTB

rest 2:00

AMRAP 4:

8 Deadlifts @185/125

8 Burpees Over Bar

rest 2:00

AMRAP 4:

8 Deadlifts @185/125

8 Abmat Sit-ups

Movement Scaling:

Bar: 155/105; 125/85 or less

TTB: SLAHAP; KAHAP

Recovery

3x10 Clamshells/side

3x3/side/direction Hip CARs

Couch Stretch 1:00-2:00/side

https://www.youtube.com/watch?v=psuBshy7HmI&feature=youtu.be

Supplemental Work

Monday:

4 Rounds @ steady pace

5/side Alt. DB Strict Press

10 Rower Pikes

30yd. Heavy Farmers Carry

rest :60s

Crossfit Enhance