Monday, January 31st

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Weightlifting: 5 rounds for quality of: 1 Clean Pull 1 Squat Clean 1 Push Jerk 1 Split Jerk @ 70% 1RM

Weightlifting: We’re going to be reinforcing both the clean and jerk technique today in order to prep for retesting next week. Keep your pull smooth in both the pull and the clean (leg dominant, arms relaxed) and stay vertical on the jerk dip and drives, not dipping forward and allowing our knees to track over our toes.

Conditioning: For time: 15 Power Cleans, 95/65 lbs 10 Bar Facing Burpees 15 Front Squats, 95/65 lbs 10 Bar Facing Burpees 15 Hang Squat Cleans, 95/65 lbs 10 Bar Facing Burpees 15 Thrusters, 95/65 lbs

Workout – we should be plenty primed for our movements today and we have to options on how to attack the workout. Either push the barbell movements and slow and steady on the burpees, or push the burpees at slow down/take breaks on the barbell. Reminder, this workout should be FAST, with a weight that we can go unbroken on for all movements.