Hang Clean & Jerk
Revisiting our variation from week 1! Each rep should have you completing the jerk after the clean. You can drop the bar between reps if needed or work on cycling the barbell as well. 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.
5 rounds, each round for time, of:
8 Dumbbell Renegade Rows, 50/35 lbs
8 L/8 R Dumbbell Box Step-ups, 50/35 lbs
8 L/8 R Single Arm Dumbbell Push Press, 50/35 lbs
Run, 200 m
Rest 1:30 between each round
Goal: sub 5 mins/round
This is an interval workout and we want you pushing the pace! Renegade Rows are alternating for a total of 8 reps. When completing the box step-ups, do all 8 reps on one leg and all 8 reps on the other leg holding one dumbbell in each hand. Box height should be set so that your hip crease is just below parallel. For the single-arm dumbbell push press, hold both dumbbells and while one arm holds the front rack position the other is pressing overhead for 8 reps. This will make these that much more challenging! Ideally, athletes should be using weights that allow for unbroken sets.
10 Prone Snow Angel (5-2.5#)
:30sec Dead Hang
Finishing off today with some shoulder accessory that is both intended to help gain mobility/flexibility and strengthen the shoulders. Prone snow angel should be done with a light weight. If you wanted you could even do these with no weight, but regardless focus on position and controlled movement throughout. For the dead hang, keep arms long underneath the pull-up bar. Ideally, create a tight hollow body position here and avoiding overextension through the midline. This is definitely a way to challenge this movement.