Friday Jul 22

Heavy Complex

Warm Up


60sec Row/Bike/Run/Ski @ easy

30sec Banded sidewalks (15sec/side)

60sec Row/Bike/Run/Ski @ Moderate

30 sec Pause Air squats

60sec Row/Bike/Run/Ski @ Hard 


Full squat T spine rotations 60sec 


3 halting clean deadlifts

3 hang clean pulls

3 Halting cleans (pause at hang position)

3 tempo hang cleans


3 Push press

3 Jerk balance

3 Split jerk 


Work up to a heavy complex for the day

1 Clean

1 Hang Clean

1 Jerk

TC: 17 min

Score: Weight 


4 rounds

20 DB Thrusters 2 x 22.5/15 KG

16 Alternating DB Snatch 1 x 22.5/15 KG

TC: 13 min

Score: Time

Scaling Options


Light DB


DB 15/10KG


4 rounds (with BB)

20 Thrusters 35/25 Kg

15 Power Snatch 35/25 Kg


Rotator cuff drop and catch

3 x 10/side

Rest as needed between sets 



Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …

Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …

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