Wednesday 10.30.2024

“FITNESS”

A. Three sets of:
Single Leg Dumbbell Hip Thrust x 8-10 reps each leg @ 20X0
Rest 30 seconds
Tempo Push-ups x 10-15 reps @ 20X1
Rest 30 seconds
Single Arm Bottom's Up Front Rack Kettlebell Carry x 30 seconds each arm
Rest 30 seconds
Band Pull Aparts x 15-20 reps
Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Single Arm Dumbbell Hang Clean & Jerks (5 each arm)
15 Air Squats
200 Meter Run, Row, or Ski

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Hang Clean + Jerk

Build in load over as technique allows, with your final sets being an 8/10 RPE. The Hang Clean should be performed as full Squat Clean.
If you performed last week's complex (10.21.2024), see if you can build a little heavier than you did then.

B. Complete as many rounds and reps as possible in 12 minutes of:
3 Clean & Jerks* (135/93 lb)
15 Air Squats
30 Double-Unders

*You will add 1 rep to the Clean & Jerk each round (ie. Round 1 = 3 reps; Round 2 = 4 reps; Round 3 = 5 reps, and so on).
*Clean & Jerks can be performed as a Power Clean and Shoulder to Overhead -- they don't need to be full cleans.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.