WEDNESDAY 01/31/24

Clean Pull + Power Clean + Push Jerk

[Every 2:00 x 5 Sets]:

2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 68%

2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 70%

1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 75%

1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 80%

1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 83-85+%

*Based on 1RM Clean & Jerk

"Cinnamon Raisin Bagel"

Partner Workout:

[AMRAP 15]:

10 Shuttle Runs (50ft) (each, at the same time)

10 Synchro Deadlifts (225/155)

10 Wall Walks (split as desired)

10 Shuttle Runs (50ft) (each, at the same time)

10 Synchro Deadlifts (225/155)

•Shuttle Runs- 1 rep is 50ft (25ft down, 25ft back): The run is completed together, so make sure you have enough room. Pacing should be moderate and used as somewhat of the recovering portion of the workout.

•Deadlift : Weight is moderate (under 60% of 1RM) where all 10 reps could be completed unbroken. However, given the longevity of the workout and posterior demand it might be a good idea to break into two fast sets.

•Wall Walks : Let’s push today and try to not go singles back and forth. Try to aim for at least 2+ touch-and-go reps before switching. The more time spent on transitions will hurt your score more than you know in the long run.