2 Power Clean & Jerks, pick load

* Every 1 min for 8 mins.

60-75% 1RM

Can drop and reset between reps.

Complete 2 reps every minute for 8 minutes. Reps are performed in singles to ensure proper form.

Athletes can build in weight but should not exceed 75% of 1RM

If athletes miss a rep due to rushing the lift or getting lazy, then if time permits, they may finish before the next minute. If this pattern continues, be sure to have the athletes scale the weight down where lifts are more comfortable.

Every 1 min for 6 mins, alternating between:

15 Wall Balls, 20/14 lbs

12/10 Air Bike Calories

Rest 2 mins before part 2…

Target time each set:
Wall Ball: 20-25 seconds
Thrusters: 20-25 seconds
Calorie Bike: 30-35 Seconds
Time cap each set: 40-seconds

We are aiming for a moderately high pace on each minute that allows us to stay consistent with sets and rest time as we bounce back and forth between stations. The goal should be to have at least a 1:1 work-to-rest ratio per minute. Leg fatigue will steadily build across each set, so athletes must shake out their legs while resting and controlling their breathing.

The secret to surviving the wall ball/thruster is being steady, controlled, and breathing at the top. Remind athletes that itโ€™s not about how fast they can finish this workout but how they feel and how they can maintain control.

Every 1 min for 6 mins, alternating between:

10 Thrusters, 95/65 lbs

12/10 Air Bike Calories