Saturday April 8th
23.04.08
INTENDED STIMULUS
15:00-20:00 (CAP)
Light loading that allows for 10-15 unbroken clean and jerks.
Burpee pace of 10+ reps/minute.
Significant movement interference that will cause the quads and shoulders/triceps to fatigue quickly.
RX
For time:
5-10-15-20-25-30:
Clean and jerks (95/65 lb)
Burpees
LEVEL 2
For time:
5-10-15-20-25-30:
Clean and jerks (75/55 lb)
Burpees
LEVEL 1
For time:
5-10-15-20-25:
Clean and jerks (empty barbell)
Burpees
SKILL WORK
Pre-workout:
EMOM 6:
3 push jerk
STRETCHING
2 sets:
1:00 foam roll quads
1:00 foam roll lower back
WHITE BOARD BRIEF
Target time | 15:00-20:00 (CAP)
This clean & jerk and burpee “bonanza” is a high-volume, low-load combination that you should be able to chip through at a steady pace.
The loading is light, so work to string together 10-15 reps unbroken when you’re fresh.
If completing 10 unbroken reps with sound mechanics isn’t manageable, reduce the load to something that is easy to throw around, even when fatigued.
A jump down and up or step down and up can be used for the burpees so different techniques may be used to maintain consistency throughout the workout.
Before the workout, we’ll build to a heavy set of 3 shoulder-to-overheads that should be heavier than workout weight to make the workout barbell feel light!
