Monday 7.15.19


With an empty barbell: 5 Deadlifts, 5 Hang Power Cleans, 5 Power Cleans, 3 Push Press, 3 Push Jerks, 3 Split Jerks


Power Clean + 3 Split Jerk


*Work up to a heavy set for the day for this complex. Hit one top set and be done.  Work on footwork, speed under the bar for the jerk, and your positioning!


Every 3 Minutes for 15 Minutes:

21/18 Calorie Row

15 Toes to Bar

9 Shoulder to Overhead (155/105#)

(Rx+ 185/125#)

(Scaled 95/65#)

*This is a very challenging workout to keep the 3 minute pace.  The shoulder to overhead should be heavy but unbroken for each set! Pick a scaling option that you can get all your work done in 3 min (scale by weight, then reps).  You will want at least a 20-30sec break, but making sure you do some of each of the movements!

*Your score is your slowest round! If the clock catches you, scale back your reps to make it on time the next round. Your score would be 3:00.

Scaling Options:

15 Toes to Bar to 15 Knees to Chest to Sit Ups


Banded shoulder distraction