Strength / Skill
Clean and Jerk
2-2-2, 3x2
Notes
Build over the first three sets to a moderate load, emphasizing good technique. Repeat that weight for three more doubles.
If you just completed On-Ramp, spend this time working on your form.
WOD
Every 4:00 x 5:
12 Goblet Squats
48 Double Unders OR 24 Lateral Hops Over Kettlebell
-Row for distance remainder of 5:00
Thursday 9/9
Strength
5x8 Dumbbell Bench Press
Build in sets of 8 to a moderately challenging weight, leaving 2-3 reps in the tank. Repeat that weight for two more sets.
If you surpass the max available dumbbell weight, then move to a barbell.
WOD
EMOM 16, alternating:
a) 7-10 Single Arm Strict Press, left
b) 7-10 Romanian Deadlifts
c) 7-10 Single Arm Strict Press, right
d) 7-10 Bent Over Dumbbell Rows
Wednesday 9/8
Strength
Strict Pullup
2-3 easy warm up sets, then 1 x Max Reps
If you cannot do strict pullups, or if you can only do a couple of reps, perform these with a band.
Perform these with a FULL STOP at the bottom of each rep, no rebounding!
WOD
AMRAP 22:
400m Run
5/3 Bar Muscle-Ups
10 Box Jump Overs, 24"/20"
10 Single Arm Devil Press, 50#/35#, alternating
1:00 Rest