Monday 1-30-23 Workout Of The Day

A.
E3M – 5 (15 min)

1 Power Clean + 1 Hang Squat Clean + 2 Jerks (jerks must be held in receiving position for three seconds each).

Part A. is a weightlifting complex. Weight will be limited during a complex as there are different dynamics that can show your weakness. You might have a great power clean but need to work on your hang squat clean which might limit the weight you’ll be using. Or maybe your jerk isn’t consistent and needs technical work.

Pick a challenging weight you can move well with. If you’re comfortable with split jerks. Newer members should stick to a push jerk.

B.
“Speed Demon”
21-15-9
Hang Squat Cleans
Lateral Bar Over Burpees
Kcal Row

RX: 65/95#
Intermediate: 55/75#
Beginner: 35/45# +/-

Make quick work of this workout. It’s meant to be fast with the lighter weight. Your goal should be to go unbroken for all three rounds. Move quickly on the bar over burpees and pace your first and second row so you can get back to work on the bar asap. Send it in your final round in all three movements.