A1. Take 20 minutes-
Power Jerk: Build up to 75% of your 1RM Jerk.
(use your clean 1rm if needed)
A2. EMOTM: 10 Rounds
Power Jerk X 3 @ 75%
Volume work (V): At the top of every minute perform the following rep scheme above. First round you fail to complete the 3 reps unbroken you must decrease load by 10%. Every round you fail, automatically decrease weight. Use remaining time of each minute to recover.
B.
For time:
21-15-9
Power Clean and Press with KB 55/35lbs – Left Arm
Power Clean and Press with KB 55/35lbs – Right Arm
Burpees
C. Bonus Round: Optional
3 Rounds:
25 Pushup Plus
25 Band Pulls
Rest as needed.
Tara after her fun Mudd Run. If you have any pics worth sharing with CFD, send em’ our way!