In 15 Minutes Build To A Heavy One Rep Clean & Jerk
Rest 5 Minutes
3 Min AMRAP
1 Complex (95/65)(155/105)
6 Bar Facing Burpee
Rest 2 Minutes
4 Min AMRAP
1 Complex (115/80)(185/125)
6 Bar Facing Burpees
Rest 2 Minutes
5 Min AMRAP
1 Complex (135/95)(205/145)
6 Bar Facing Burpees
COMPLEX= 4 Deadlift, 3 Hang Power Clean, 2 S2OH
For today, use the 15 minutes to build to a heavy one rep C&J. We will want to start with lighter weight and hit some 3 rep warm ups sets as you build up in weight. These can be squat cleans or power cleans. Focus on technique today and don’t go heavy if the technique is suffering.
For the AMRAPS, try to stay consistent in total reps for each round. With the AMRAPS increasing by one minute each time, really try to push to stay on pace from AMRAP to AMRAP. Weight should go from moderate in the first AMRAP, to on the heavy side (no more than 80% of your 1 Rep Max) for the last AMRAP. Bar facing burpees will lead to some hip and core fatigue which will make the complex feel a bit heavier than the weight in the bar so keep that in mind when choosing your weights.