TUESDAY

MOBILITY/SPECIFIC PREP

M.

Band Assisted Front Rack Stretch (1 min per side)

1 min Belly Facing Handstand

1 min Bar Hang

SP.

1 Round

Empty Bar Clean and Jerk Prep

BARBELL CYCLING (Clean and Jerk)

PERFORMANCE and FITNESS

EMOM 3

2 Tap and Go Clean and Jerks

EMOM 3

1 Clean and Jerk

Option to increase weight each minute or each 3 min block

EMOM 3

5 Tap and Go Clean and Jerks

EMOM 3

4 Tap and Go Clean and Jerks

EMOM 3

3 Tap and Go Clean and Jerks

CONDITIONING

FITNESS

On the 4:00 x 4 Rounds

9/6 Cal Airbike

10 Barbell-Facing Burpees

15 Deadlifts

PERFORMANCE

On the 4:00 x 3 Rounds

12/9 Cal Airbike

10 Barbell-Facing Burpees

15 Deadlifts 100/75