Hang Clean & Jerk
1-1-1-1-1

Revisiting our variation from week 1 and 4! Going with singles in the final 3 weeks of this Oly programming block. Keep in mind this is supposed to have you with PERFECT reps. Once you find your max set you will want to make sure you accumulate a total of 5 work sets within 10% of your best for the day. This can happen both on the front and back half of your work sets. Focus on consistency and speed while you are in the second pull.

THEN –

AMRAP 15 mins:
Row, 200 m
Double Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
Row, 400 m
Double Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
Row, 600 m
Double Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
…
Continuing adding distance in this scheme each round until time expires.

Our row distance will be increasing while the overhead walking lunge is staying the same. This means you will be lunging a fair amount to start the workout but will find that holding the row pace will become the challenging part as the workout goes on. If you struggle with both arms overhead for the dumbbell overhead walking lunge try doing a single arm variation. We can get the same stimulus and value of overhead work while not compromising position. Loading should be set so you can complete all 50 ft unbroken when you are fresh!

Post Work
Pigeon Stretch 1 min/side