Thursday 4.23.2026

*Program Note: This has been a relatively heavy week so far, so if you aren’t feeling it today on the Clean & Jerks, consider hitting the “Fitness” track today, or just going lighter and (maybe) moving faster!

“FITNESS”

A. Three sets of:
Single Arm Bottoms Up Kettlebell Carry x 60ft each arm
Rest 30 seconds
Goblet Lateral Box Step Up x 6-8 reps each leg @ 20X0
Rest 30 seconds
Bent Over Reverse Flies x 10-15 reps @ 20X0
Rest 30 seconds
Tall Plank Knee to Elbows on Sliders x 12-20 reps
Rest 60 seconds

B. Every 5 minutes, for 25 minutes (5 sets) for times:
400 Meter Run (or 1000/800 Meter Bike Erg)
15 Russian Kettlebell Swings (or 20-25 Air Squats)
10 Calorie Ski Erg or Bike Erg

Note times to complete each set. Choose a KB loading that will challenge you, but allow for quality movement, and at least one minute of rest before the start of your next set.

“PERFORMANCE”

A. Take 12-15 minutes to build to approximately 80-85% of your 1-RM Clean & Jerk (or just a tough single)

then…

B. Every 5 minutes, for 25 minutes (5 sets) for max load:
400 Meter Run
5 Clean & Jerks

Your goal is to lift as much as possible over the course of the 25 Clean & Jerk attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.
These can be any style of Clean & Jerk that you prefer (Power Clean, Push Jerk, etc.)

The score for each set will be total weight lifted (ie. 200 lbs. x 5 reps = 1000 lbs.)

Compare to 3.19.2025

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustainable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski, Row, or Bike
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)