Monday, August 24th 2020

Workout of the Day


10 minutes to warm up to a heavy 1 Rep Clean and Jerk 

7 min EMOM: 1 Clean and Jerk 

“Pop Rocks”

____ Burpees Every minute including the first minute 

30 Clean and Jerks 

Fitness: 3 Burpees (115/75) Open: 5 Burpees (135/95)

8 min Time Cap 

Athletes: Today we go heavy on our Clean and Jerk as we work towards the end of our cycle. Try to be at 85-90% of your 1 RM today.  For the workout choose a weight where you can average 5 clean and jerks per minute with the burpees. 



EMOM for 7 minutes 

4 RDLs + 4 Power Cleans + 4 Lunges  

“Pop Rocks” – Drive

EMOM for 10 minutes: 4 Burpees

Max Single DB Hang Clean and Jerks 

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