Warm-Up | Performance
One set of:
Row x 500m, nasal breathing only

Followed by…

Two sets of:
Dumbbell Suitcase Deadlift x 8 reps, right
Dumbbell Waiter’s Carry x 50 feet, right
Dumbbell Suitcase Deadlift x 8 reps, left
Dumbbell Waiter’s Carry x 50 feet, left

If working on the Performance track, also complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5

Then…

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean from 2″ Below the Knee + Jerk
(pause for 2 seconds at 2″ below the knee, and clean from the position, followed by a jerk)

Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20/15 Calories of Assault Bike
10 Box Jumps (30″/24″; jump up, step down)

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Alexander
Alexander
January 20, 2024 8:15 am

A. 80/85/90/95/100/105/110/115/120kg (264 lb)
B. 4+60 (row)

Jesse Teixeira
Jesse Teixeira
January 19, 2024 6:19 am

A.

135/155/175/195/215/225/235/245

B.

320 reps (4 + 40 reps)

Bryan Raygoza
Bryan Raygoza
January 19, 2024 5:56 am

A. 205/215/225/235/245/255/260/260
B. 4R

Luke Tipton
Luke Tipton
January 18, 2024 9:54 pm

A.185,205,215,225,235,245,250,235
B. 4+65

Anika Tipton
Anika Tipton
January 18, 2024 2:04 pm

A. 85#/95/105/115/125/135/140/145
B. 4+30 on echo bike

Janelle Winston
Janelle Winston
January 18, 2024 1:08 pm

A. 95, 105. 115, 125, 135, 135, 140, 145 failed x 2 then got it.

B. 4 + 44 RX. Ouch

Char
Char
January 18, 2024 12:21 pm

105/115/125/130/135/140/145/145

DL 155
Bfb
21-15-9
4:06

4+51

Last edited 11 days ago by Charmaine Lightfoot
Vikiska
Vikiska
January 18, 2024 11:03 am

A: 65lb, 85, 95, 95, 95,95, 105, 105
B: 8 box jumps left in 3rd end. Rx

Aaron
Aaron
January 18, 2024 9:17 am

A. 115, 125, 125, 135, 145, 155, 165, 185
B. 3 +33 DUs

Bertan
Bertan
January 18, 2024 6:41 am

A. 50/55/60/62.5/65/67.5/70/75kg(missed the jerk)
B. 4+10 reps(80SU)

Gabe
Gabe
January 18, 2024 6:40 am

A.105, 135, 165, 165, 175, 175, 180, 185
B. 3 rounds, 15 reps.

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