Wednesday, September 19th

OLYMPIC LIFTING

A.

2 Minute EMOM:

2 Tall Jerks + 1 Split Jerk from Rack

B.

4 Minute EMOM:

2 Split Jerks with Increasing Weight

C.

2 Minute EMOM:

3 Squat Cleans @ 50% 1RM C&J

D.

EMOM Squat Clean and Split Jerk

Set 1 -  2 reps @ 55%

Set 2 – 2 reps @ 60%

Set 3 – 1 rep @ 65%

Set 4 – 1 rep @ 70%

Set 5 – 1 rep @ 75%

E2MOM

Set 6 – 1 rep @ 80%

Set 7 – 1 rep @85%

Set 8 – 1 rep @ 85%

Set 9 – 1 rep @ 90%

BARBELL CONDITIONING:

10 Minute EMOM:

3 Power Cleans + 3 Front Squats + 3 Push Jerks (105/75) (FB - 155/105)

*This complex NEEDS to be unbroken!  Please choose a weight that you can complete successfully the "Rx" and "FB" weights can be used as suggestions.  You should be able to get through this complex in less than 25 seconds in order to have recovery time for the next set. 


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