Happy Birthday LewAnn!
“Everyone makes mistakes. Not everyone owns them.”
Primer / Technique: EMOM x 8 with PVC / Empty Barbell
2 Position Clean + Split Jerk + Mobility
5 x Hang Squat Clean + Squat Clean + Split Jerk
1 @60, 1 @63%, 1 @66%, 1@69%, 1 @ 72% of 1 RM Clean and Jerk
Walk Through: 100M Run | 6 Wallball | 4 T2B | 3 Box Jumps | 3 Power Cleans
Game Speed: 100M Run | 6 Wallball | 4 T2B | 3 Box Jumps | 2 Power Cleans
Goldbar: For Time | *15 Min Time Cap
800m Run
60 Wallballs @ 20/14
45 T2B
30 Boxjump overs @ 24/20
15 Power Cleans @165/115
Performance: Cleans @135/95
Fitness: 800M Run | 60 WB @ 14/10 | 45 KTC | 30 Box Jumps @ 24/20 | 15 Cleans @95/65
Fitness Light: 400M Run | 40 WB @ 14/10 | 30 Sit Ups | 20 Box Step Ups | 15 Cleans @ 75/45
Bonus:
Clean and Jerk Ladder:
250M Ski | 5 Squat Clean and Jerks @ 165/125
250M Ski | 4 Squat Clean and Jerks @ 185/135
250M Ski | 3 Squat Clean and Jerks @ 205/145
250M Ski | 2 Squat Clean and Jerks @ 225/155
250M Ski | 1 Squat Clean and Jerk @ 245/165
3x 50ft Sandbag Walk | 100ft Yoke Carry | 150 ft Sled Push | rest 2 Minutes