We are transitioning into a new cycle where we will be focusing on the clean and jerk and snatch for our barbell work and consistent rounds to emphasize repeatable aerobic work. This is the time to train that system. I’d like us, as best we can, to track your times in each round of most workouts during this time so we can get an idea of how we pace. Repeatable work is king in this cycle.
3 sets of warm up
Press in clean x3
Power clean x2
Duck walk x 10 steps
A. 2 Clean Pull + 1 Hang Clean (On the 2 minutes)
2 sets @ 60%, 2 sets @ 70%, 2 sets @ 80%, 1 set @ 85%
B. Push Jerk – 5-4-3-2-2
3 Rounds for time of:
21 Kettlebell Swings, 53# / 35#
Keep track of each round. If you need to break something by the later rounds, I want you to break them up in the earlier rounds (this should be an unbroken workout but if you know pull ups will be an issue, break them up early).