Workout 01/28/21

Strength:

1RM Clean and Jerk

– 20’ to Establish 

Conditioning:

For Time:

5-4-3-2-1

Squat clean

M:155/185/205/225/245

F:105/125/145/155/175

*100m run between reach round

Accessories:

8×1 Max height standing box jump(no step in)

6×1  hang squat clean + front squat

5x5ea SA DB thrusters

4×15(ea) 3 foot position body weight calf raises  

1×100 Hanging Strict weighted knee raises(above parallel but controlled reps)

Cardio:

For time:

10 mile bike erg

-80% pace consistent throughout whole workout

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