Friday, August 21st 2020

Workout of the Day


From the RACK 

Split Jerk 2/2/2/1/1/1

3 sets at 100% of clean and jerk 

3 sets at 110% of clean and jerk 


200 M Run 

40 Single Arm DB Push Press 

15 Burpees

 3 Rnds 

12 minute time Cap 

Athletes: Today we try to go over 100% of our clean and jerk on a jerk from the rack.  This will enable us to hit heavier loads coming out of the clean.  The second piece is aggressive with the cap.  Push the speed to finish under the cap. 


Goldfish – Drive

12 KB Sumo Deadlift High Pull 

15 KB Swings 

21 Burpees 

 Rest 2 minutes 

3 Rnds 

Core Finisher 

:30 Flutter Kicks 

:30 Hollow Hold

:20 Side Plank 

:20 Side Plank 

:20 Rest 

5 Rnds 

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