Friday, November 23
1. Clean and Jerk
15 minutes to work up to a 1RM
2. Back Squat
5x1, across - as heavy as possible
3. "Mule In Paris" (not heavier weight for Comp Squad)
with a partner and one barbell:
1 Squat Clean Thruster (185/135)
2 Squat Clean Thrusters
3 Squat Clean Thrusters
One athlete works while the other rests. If Kevin and Matt are partners, Kevin does one rep then Matt does one rep. Kev does two reps and then Matt does two. Kev does three reps and Matt does three reps. That is one round. They would then repeat the same sequence, 1.2.3...1.2.3...
Partial rounds count. Score as complete rounds + extra reps (ie, 4+6).
This workout is harder and a better stimulus when done with a partner, but if you train solo you can do AMRAP 8 of 1-2-3 with a :30 rest between all reps.