Workout of the Day
STRENGTH
6-8 Sets
1 Hang Power Clean + 1 Power Clean + 1 Split Jerk
Notes
After a clean deadlift, the first rep comes from just above the knee. Reset to the floor for the power clean. Once the bar is on the shoulder, adjust to your jerk rack position and complete the split jerk. Take your time to feel and own each receiving position along the way.
Work with moderate to heavier loads that allow you to improve technique. You can build a bit or even do some “waves” across the sets.
METCON
For Time
15-12-9
Thrusters 115/80lb
Lateral Burpees over Bar
Notes
Target < 7 min
Choose a barbell load on the heavier side of moderate. It should be heavier than what you choose for “Fran,” or a similar higher volume thruster workout.
At it’s best, the barbell here is unbroken and the pedal is down throughout. If breaking the set of 15 thrusters will help you stay stubborn in the middle and go faster overall, do so.
Programming Template: Week 4/8
Brett working through thrusters
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