Wednesday, December 28th

Strength + Conditioning: EMOM 10 25 DU | 25 SU 1 Cluster at 70% of 1RM clean and jerk

The EMOM should be relatively heavy. The goal is to get the heart rate up and then get comfortable going straight from the ground into a thruster instead of cleaning, resetting, and then going. If we don’t know our 1RM C&J, find a weight in warm ups that you could do 3-4 singles back to back when fresh. DU we are not increasing the reps for SU, they should be completed in under 30 seconds each round.

4RFT (10 min cap) 200m Run 10 Front Squat 135/95 | 115/85 | 95/65

The workout also has slightly heavier front squats. If scaling members should do a little more than their usual amount to get used to a higher load. Squats should be done in no more than 2 quick sets here. Weather should be warm enough for run, but for injuries, scale to 250m row or 500m bike.