10/7
A1. 1 Clean pull @ 120% x 4, rest 1 minute
330 – basically a heavy clean deadlift with a pull lol. Very slow
A2. 1 Squat clean @ 93% x 4, rest 3 min
255 – these felt awesome. Best cleans ever!!!
Even the ones I thought I was going to miss I saved.
B1. 6 drop lunge to box step up ea. leg x 3, rest 90 sec
*Modareat loading. Bar in back rack. 20″ box
B2. 15 frog position hip thrusts x 3, rest 90 sec
B3. 5 box jumps from seated x 3, rest 3 min
C. 10 single leg hip extensions ea x 3, rest 3 min
+
Alt. EMOM 30 min: (pick a sustainable effort- shouldn’t feel harder than 8/10 RPE)
min 1: 40 sec row
min 2: 40 sec empty BB OHWL
min 3: 40 sec bike
min 4: 10 box jump overs @ 24″
min 5: 40 sec ski
min 6: 10 alt DB snatch # 50#
Pushed the tempo on this one to simulate the TFX qualifier coming up. Felt good
Jackson’s Training 