Tuesday – 4/30/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
Alt. Tabata
-Russian Swings
-HS Hold

(Mobility)
Partner T-Spine Opener

(Specific)
Clean and Jerk Technique

STRENGTH
Power Clean
5 x 2 @ 70%

METCON
AMRAP x 15
-15/12 Cal Machine
-5 Power Clean & Jerks (135/95)
-15 Pull-Ups

Round 2: 155/105
Round 3: 165/110
Round 4: 175/115
Round 5: 185/120
Round 6: 195/125
Round 7: 205/130
*These numbers are just a recommendation… basically, keep adding 10/5 pounds as you build.
Doing this with a partner may be a good idea as well when it comes to sharing weights. This will be fun!

EXTA CREDIT
[Strength]
Push Press
3 x 3 @ 70%

Power Jerk
5 x 2 @ 60%

[Gymnastics]
Strict HSPU
For Time
12 – 9 – 6 – 3 – 6 – 9 – 12
Rest :30 sec between sets

[Engine]
Run
5 x 1000m
Rest 3 min. between