WARM-UP

1 ROUND
10 Good Mornings
10 Air Squats
5 Inch Worm with Push-Up
5/5 Moose Antlers

Into…

2 ROUNDS
5 Clean Deadlift
5 High Hang Muscle Clean
10 Front Rack Elbow Punches → Back Rack Elbow Punches
10 Strict Press → 5 Bradford Press
5 Scap Pull-up
5 Kip Swing

STRENGTH (ALL) — 3×2 @RPE 7 3×1 @RPE 8 2×1 @RPE 8+ Clean & Jerk

Clean & Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep

WORKOUT (PERFORMANCE)

AMRAP x 9 MINUTES
9 Chest to Bars
6 Hang Power Clean (135/95)
3 Shoulder to Overhead

(Score is Rounds + Reps)

KG BB: (60/42.5)

WORKOUT (FITNESS)

AMRAP x 9 MINUTES
9 Jumping Pull-Ups*
6 Hang Power Clean (95/65)
3 Shoulder to Overhead

*Option for Pull-Ups.

(Score is Rounds + Reps)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
10 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Clean Pulls*
1×3 (95%)
3×2 (100%)
1×2 (105%)

*Based off 1RM Clean & Jerk.

(Score is Weight)

2.) 15:00-20:00 EZ Cardio*

*Tomorrow is a beast of a workout so use this time to flush the legs/ body. Throw in some mobility if you want to break up the longer cardio.

(No Measure)