23.03.28

INTENDED STIMULUS

Accumulate calories in :50 or less.

Allow at least :10 to transition to clean and jerks.

Complete clean and jerks in sets of three touch-and-go reps, NOT as singles.

RX

EMOM 16:
Min. 1 | 15/12 cal Echo bike
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.

LEVEL 2

EMOM 16:
Min. 1 | 12/8 cal Echo bike
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.

LEVEL 1

EMOM 16:
Min. 1 | 9/6 cal Echo bike
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.

SKILL WORK

Post-workout:
On a 6:00 clock:
Build to a 2-rep front squat
– 2 minutes after completing the workout, start a new 6:00 clock.
– Must clean the bar from the ground. Squat clean counts as first front squat.

STRETCHING

2 sets:
1:00 couch stretch/side

WHITE BOARD BRIEF

Target | Calories in :50 or less every round

Today’s workout is a moderately heavy day disguised as an EMOM. It will give you an opportunity to get your heart rate nice and high, then practice moving a moderately heavy load on the barbell.

The goal is to finish the calories within :50 (or faster) and then move to solid, touch-and-go clean and jerks.

Two minutes after completing the workout we’ll have six minutes to work on front squats from the floor.

Advanced athletes should spend this time working up to a 2-RM front squat, while newer athletes can go a little lighter and practice technique.