Bench Press- 2×3 at 85%, 2×2 at 90%
AMRAP 9 7 Cleans 95/65 | 75/55 | 45/35 7 Burpee to 6″ target 7 Push Press 95/65 | 75/55 | 45/35
Light weight, low rep workout so lets keep unbroken and consistent for the whole 9 minutes.
12 min Alt EMOM min 1: 1 squat clean + 1 hang squat clean + 1 jerk @ 70% min 2: 30 DU or 30 seconds of DU progression work
Weightlifting: Our primary goal is to keep the heart rate up while doing some moderately heavy lifting. Be extra focused on not letting technique or bracing break down on the later sets. For the DU, instead of going straight to single unders, lets spend 30 seconds working on our DU progressions assigned by the coach.
3RFT 200m Farmer Carry 35/25 | 25/15 | 15/10 25 Deadlifts 135/95 | 115/85 | 95/65 15 Double DB Box Step Overs 35/25 | 25/15 | 15/10 on 24″/20″
Workout – Straightforward grind with an emphasis on grip strength and leg endurance today. Deadlifts should be a weight we can fairly easily do all sets unbroken, but should not be done in more than 2 sets in the workout.
