Skill Work: Clean + Jerk

• 15 single reps: (1-5 Light) (6-10 Quick) (Build to 80% of 1RM)
  

For time:

• 20-calorie Echo bike
  
• 20 clean and jerks 165/105
  
• 20-calorie Echo bike
  

Scaling: Today’s workout is a sprint effort. No pacing. Most know what they are capable of if they “game” the bike. However, it becomes a different story and maybe a little more scary when you dance with the unknown. The loading of the barbell should be moderate and allow you to complete the weightlifting portion of this workout with quick sets and minimal rest. Adjust load to spend no more than 4 minutes on the 20 clean and jerks, allowing for a rep at least every 12 seconds.

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Dead-Lift

• 5-5-5-5-5 (same weight across with option to increase for sets 4 & 5)
  

*2 Broad Jumps for quality before each lift
**5 Negative Pull-ups (3 second eccentric) between each set (total of 4 sets)

For total reps:

• Tabata Knees to Elbow
• Tabata box jump-overs 24/20
• Tabata Barbell Press 45/35
• Tabata calories on the Bike
  

Scaling: Today’s workout is a Tabata workout. The most common one is Tabata Something Else. You will perform all 8 sets of an exercise before moving on to the next. A single set is 20 seconds of work and 10 seconds of rest. The goal is to accumulate as many reps as possible within the 20 seconds and across all 8 sets. At the end of your workout, your score will be the total number of reps you completed across all four exercises. When it comes time for the box jump-overs, the safest option is to step down. However, the choice is yours.

Complete as many reps as possible in 12 minutes of:

• 3 burpees to a 6-inch target
  
• 3 Wall-Ball sit-ups
• 6 burpees to a 6-inch target
• 6 Wall-Ball sit-ups
• 9 burpees to a 6-inch target
• 9 Wall-Ball sit-ups

… Continue to add 3 reps to each exercise until time expires.

*Wall-Ball situ-ups: Lying supine, all at chest, legs straight, sit up and hit a target 5 feet from floor and repeat

Scaling: Today’s workout is a gymnastics couplet with ascending reps. Don’t be fooled by the first few rounds — this workout will get spicy soon enough. To find the target for the burpees, extend your arms over your head and find a target about 6 inches above your fingertips. As for the Wall-Ball sit-ups, go into this workout with a number of reps appropriate for you. If you hit that number, finish the workout with just burpees.