1 Hang Squat Clean + 2 Front Squat + 1 Split Jerk
Working from the hang today and going to fatigue the legs a bit for the split jerk. Focus on pulling yourself under the barbell for the hang clean and keeping a position that allows you to not have to move your feet at all when transitioning to the front squat. Split jerk is going to have you relying very much on speed and aggressive lockout with some of the fatigue. For most this is the limiting factor so have the loading be guided by solid mechanics.
4 rounds for time of:
21 Bike Calories
7 Bar Muscle-ups
7 Hang Power Snatches, 155/105 lbs
Goal: Sub 12 minutes
Note: Once you complete the 4 rounds, ride the bike at a moderate to strong pace till the clock hits 20 mins. Think 60-70% effort.
The focus of this workout is the triplet for 4 rounds. Essentially ignore the ride afterward and think of this as optional. The goal with the additional ride is both for recovery as well as providing you with the opportunity to get in some more conditioning in the longer duration efforts without us adding in volume with mixed modality work. For the 4 rounder the bike should be a strong pace but something you can get right on the bar when finishing. This workout has a little bit of love/hate for everyone. You might need to break up the bar muscle-up or the hang snatch. Regardless reps and loading should be set so you can get the work done in 2-3 sets max.
Post Work – Shoulder Accessory
2-3 rounds for quality of:
12 Front Raises
12 Bent Over Flies
12 External Rotations
*Use 2.5-5 lb plates or dumbbells.