Clean & Jerk
15 mins to find a heavy single for the day.
Today we will be testing the 1RM Clean & Jerk. This will serve as our heavy day for the week and so long that you are moving well and safely we want to see you maxing out this lift. With that being said we don’t want you to stress about hitting a PR but rather focus on hitting quality lifts. You will be given 15 minutes to establish your 1RM, this will include your build-up sets.
Strongman Medley # 2
Sled Drag + Farmers Carry, pick load, 200 m
Sled Drag + Front Rack Kettlebell Carry, pick load, 100 m
Sled Drag + Double Kettlebell Overhead Carry, pick load, 50 m
Sled Drag – 90/70 lbs
Kettlebell- 35/26 lbs
This has you working with the sled while doing a variety of carries. Adjust the loading on both as needed. The sled should be a moderate weight that you can keep a consistent march with. The carry variations are what is going to make this the toughest. If the sleds are full sub out a banded low box step up and you can still do the same carry variations. Simple complete the step ups for a time of 3 min, 2.5 min, and 2 min. Put the weight down as needed.
2 rounds for quality of:
Child’s Pose, 20 secs
Child’s Pose, R 20 secs
Child’s Pose, L 20 secs
10 Cobra-to-Downward Dogs
Thread-the-Needle, L 20 secs/R 20 secs