3.31.21 Workout of the Day

The gentlemen of 843

Sign ins
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Barbell
1. Clean and Jerk Technique
On the every 2:00 x 5 sets
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
-Percentages listed in Whiteboard-

2. Conditioning, “Wiped Clean”
On the every 4:00 x 5
30 air squats
400 m run
7 Clean & Jerk (115/85)

Interval
1.Skill Work : 9 minute EMOM (:30/:30)
Minute 1: jump rope
Minute 2: push-ups
Minute 3: single leg single KB deadlift

2. Conditioning
AMRAP 24
Max calorie machine.
Every 3:00, (On the 0,3,6,9,12,15,18,21
50 DUBS/ 75 singles or line hops
15 eye level KBS (70/53)