Sunday March 19th
23.03.19
INTENDED STIMULUS
8+ rounds; advanced athletes should push 12+.
Small reps + only 10:00 clock. Hit it!
Loading should be moderate and manageable.
Athletes should maintain unbroken hang power cleans every round.
Breaking up push-ups is no big deal as long as the rest is short and clean and jerks stay unbroken.
RX
AMRAP 10:
2 hang power clean and jerks (155/105 lb)
4 box jumps (24/20 in)
8 push-ups
LEVEL 2
AMRAP 10:
2 hang power clean and jerks (115/75 lb)
4 box jumps (20/18 in)
8 push-ups
LEVEL 1
AMRAP 10:
2 hang power clean and jerks (65/45 lb)
4 box step-ups (20/18 in) or 4 box jumps (18/12 in)
8 box push-ups
SKILL WORK
Pre-workout:
Every 2:00 for 5 sets:
2 power cleans
– Must be touch-and-go.
STRETCHING
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
WHITE BOARD BRIEF
Target | 8+ rounds.
Today, we have a fun AMRAP. Don’t let the small reps deceive you; as you move through this, you’ll see how challenging it really is.
Make a goal to set a pace and stick to it! We’re looking for 8+ rounds, and for more advanced athletes to shoot for 12+ rounds.
This means choosing a moderate load today so all rounds of hang power clean and jerks remain unbroken.
It’s ok to break up the push-ups as long as rest breaks are short and all hang power clean and jerk rounds are unbroken.
Before the workout, we’ll work to a heavy 2-rep touch-and-go power clean!
