High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk
* Hang (Knee)
High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk
* Low Hang (Below Knee)
High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk
Then, Add Loads so bar is off the floor
Practice Complex as 3 TnG Power Cleans + 2 Push Jerk + 1 Split Jerk
Power Clean and Jerk Complex
For Load:
Every 2:30 x 4 Sets
3 Power Cleans + 2 Push Jerks + 1 Split Jerks
*Unbroken Complex
Extra Instructions
Perform @ 60-70%
% Power Clean and Push Jerk
This complex is meant to be done unbroken as 3 touch and go cleans into 2 Push Jerks and finishing off with 1 split jerk.l The goal here is to keep the day relatively light and work more on the mechanics and form.
"Po"
5 Rounds for Time
Fitness
3 Wall Facing HSPU to Riser
6 Burpee to Target
9 Pull-Ups
200m Run
Performance
3 Wall Facing HSPU
6 Burpee to Target
9 Chest to Bar Pull-Ups
200m Run
Objectives / Stimulus / RPE / Workout Strategy
Goal: 8:00-13:00
Time Cap: 15:00
Stimulus: Gymnastics Density
RPE: 8/10
Primary Objective: Complete each round in as close to 2:00 as possible
Secondary Objective: Maintain consistency across all sets and unbroken movement patterns.
We are hitting a gymnastics density workout here with the workout "Po". The focus will be to hit a nice flow here with our movements as we tackle the movement from the wall to the rig and then out on the run. Keep the pace cyclical and consistent and it will pay off towards the end of this workout.
