3/23/26

 AM Workout 

A.

Every 2 for 20 (10 sets) of:

5 sets of 2 Clean and Jerks - RPE 6+ 

5 sets of 1 Clean and Jerk  - RPE 7-8 

B.

For time:

3 Rounds of:

30 Double-Unders

3 Squats Cleans (165/115#)

3 Rounds of:
30 Double-Unders

2 Squats Cleans (205/155#)

3 Rounds of:

30 Double-Unders

1 Squat Clean (245/175#) 

C.

3 Sets of:

20 Double KB Front Rack Step-up (10 per leg to 20” box)

Rest :30

:30 Banded Pollof Press (each side)

Rest :60 

PM Workout 

Warm-up 

Pause Overhead Squat (no weightlifting shoes) - 2 sec pause in bottom

4x8 

Rest 2 minutes 

A.

3 Back Squat @60% 1RM Back Squat (265#)
2 Back Squat @70% 1RM Back Squat (315#)
1 Back Squat @80% 1RM Back Squat (355#)
*Rest as needed between sets.

B.

5 Sets
15/12 Calorie Row
12 Lateral Burpee Over Rower
3 Snatch (185/125)
*Rest 2 minutes between sets.

or 

Build to 1 Power Snatch at 80% of 1RM Power Snatch