WARM-UP
2 ROUNDS
20/20 Single Leg Single Unders
10/10 Calf Raises
8 Cat Cow
6 Push-Up to Pike
Into…
2 ROUNDS
50 Single Unders → 30 Double Unders
10 Elbow Punches
8 Hang Muscle Cleans
6 Tempo Strict Press (31X1)
Into…
1-2 ROUNDS (Time Permitting)
30 Double Unders
5 Clean Deadlifts
5 Hang Power Cleans
5 Push Press
STRENGTH (ALL) — 1×3 @ 60% (RPE 6) 1×3 @ 70% (RPE 7) 3×2 @ 80% (RPE 8) Power Clean (Score is Weight)
Power Clean for load:
#1: 3 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
#5: 2 reps @ 80%
WORKOUT (PERFORMANCE)
EVERY 2:00 x 5 SETS
30 Double Unders*
Max Power Clean & Jerks (185/135) w/ Time remaining…
-Rest 1:30 b/t Sets-
*Double Unders increase by 10 reps every set.
(Score is Total Clean & Jerk Reps)
WORKOUT (FITNESS)
EVERY 2:00 x 5 SETS
50 Single Unders*
Max Power Clean & Jerks (135/95) w/ Time remaining…
-Rest 1:30 b/t Sets-
*Single Unders increase by 20 reps every set.
(Score is Total Clean & Jerk Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 3-4 SETS
8/8 Back Rack Reverse Lunges
15-20 Banded + DB Weighted Glute Bridge-Ups
15-20 Jumping Air Squats
-Rest As Needed b/t Sets-
(Score is Lunge Weight)