Wednesday Jul 27

Nice clean combo

Warm Up

General

3mins Row or Bike @increasing intensity on each min

10 Empty Bar thrusters 

Specific

JERK

– Split Stance Jerk press

– Tall Jerk, Forehead height*

– Dip + Pause in Drive + Tall Jerk

– Tempo Split Jerk

* Heels elevated, body full extended 

Specific

Power Clean + Squat Clean

– Tall power clean

– Tall ½ squat clean

– Tall Squat clean 

Strength

Power Clean + Squat Clean + Jerk

1 x (1+2+1) @60%

2 x (1+2+1) @70%

3 x (1+2+1) @75%

Rest 2-3 minutes between sets

Score: Weight

Scaling Options

Beginner

Power Clean + Squat 

Workout

27-21-18-15-12-9

Thrusters 40/30 Kg

Bar facing burpees

Score: Time

Scaling Options

Fit

21-18-15-12-9 Thrusters @ Empty Bar

Burpees

SC

Thrusters 30/20 Kg

Bar facing burpees

RX+

Every 7 mins x 3

15-12-9 Thrusters 40/30 Kg

Bar facing burpees 

Extras

Iso dynamic Bent over lateral raise

3×15/side 

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 …

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