Wednesday, June 28th, 2017

Strength:  Hang squat clean
0:00 – 3 reps @ 50% of 1RM clean & jerk
1:00 – 3 reps @ 57% of 1RM clean & jerk
2:00 – 2 reps @ 65% of 1RM clean & jerk
3:00 – 2 reps @ 70% of 1RM clean & jerk
4:00 – 1 rep @ 75% of 1RM clean & jerk
5:00 – 1 rep @ 80% of 1RM clean & jerk
From 6:00-12:00 – 6 additional singles, all on the minute.
 
Workout of the Day”
“Freight Train” V1
On the minute x 5:
Minute 1 – 7 hang squat cleans + 3 push jerks
Minute 2 – 6 hang squat cleans + 4 push jerks
Minute 3 – 5 hang squat cleans + 5 push jerks
Minute 4 – 4 hang squat cleans + 6 push jerks
Minute 5 – 3 hang squat cleans + 7 push jerks
-Load the bar with 50% of your estimated 1RM clean & jerk.  The goal is to hang on to the bar for all repetitions inside the minute.

 

Cash out: 15 minute recovery bike or row (30 second plank hold at 2:30, 5:00, 7:30, 10:00, 12:30, 15:00)