Warmup:

200M Jog

Spider-Man Lunge 30’

Inchworm to Cobra 30’

Side Lunge 30’ and Back

200M Jog

10 Standing Quad Stretch

10 Kickers per leg

10 Air Squats

Barbell Warmup: With an empty bar and in Clean grip, perform 5 reps of: Dip/Shrug, dip/shrug/high elbows, high hang power clean, hang power clean, front squat, hang squat clean, press, push press, push jerk, split jerk, Thrusters

S/S/S:

Every 3 Min for 4 Sets:

Power Clean + Front Squat + Squat Clean + Split Jerk

Start at 65% of Clean & Jerk and add weight as desired.

Like Tuesday’s Snatch complex, today’s Clean & Jerk complex is not meant to go super heavy or have a specific % increase per set.  Go by how your body feels.  If you feel beat up today, go lighter.  If you are feeling good, up the weight a bit, but be ready for the Oly Total re-test next week.

WOD:

EMOM 20:

2 Thrusters

– Barbell starts on the floor.

– Add weight every 5:00.  

Score = Heaviest weight lifted

Video courtesy of Rogue Fitness.

Today’s WOD will get spicy real quick if you make too big of jumps.  I have no problem with the first few sets being pretty light. If you have an idea what your Thruster 1RM is, plan backwards to figure out the weight jumps you’ll need to do to hit between 90-95% of that 1RM for a doubles at the end. And yes, you can Squat Clean into the first rep.

Cool Down:

Couch Stretch – 2 Min per side

Child’s Pose – 2 Min