April 16, 2021

Posted By: Christi

1 Deadlift + 1 Clean Pull + 1 Clean + 1 Jerk

Use the heaviest weight you can for each set.

Complex today that is going to be focusing primarily on the pull off the floor. Our limiting factor will still likely be the jerk but the goal is to create consistency with the first and second pull. Focus on quality reps that leave you more confident then when you came in the gym. Goal should be no failed sets but consistency with your lifts.


5 rounds for time of:
3 Squat Cleans, 225/155 lbs
15 Kettlebell Swings, 53/35 lbs
Goal: Sub 10 min

Once you complete the 5 rounds, ride the bike or row at a moderate to strong pace till the clock hits 20 mins.

We have a for time workout today that involves both a heavy squat clean and light kettlebell swings! Once completing the 5 rounds we want you riding a bike or rower at a moderate pace until the clock hits 20min. With that being said we want all the intensity and focus to be on the 5 rounds for time. The time spent on the bike/rower is intended to be done at a moderate pace for extra conditioning and recovery. The squat clean is on the heavier side and ideally, we want to see you moving this bar in singles. That is the stimulus we are looking for here. The swing is on the lighter side and in this case, we should see these done in an unbroken set. However, they will cause a bit of movement interference with the pull off the floor for the clean so if you need to break these up into two sets that is alright.

Post Work
2min per side Couch Stretch
2-3min Straddle Stretch