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  • Writer's pictureJohn Fadel

Tuesday Mix, clean and jerks

Mobility as you walk in to the gym

30s PVC Pass Throughs

30s PVC Around The Worlds (Right)

30s PVC Around The Worlds (Left)

1:00 Frog Stretch

1:00 Boot Strappers


Jerk/clean technique/warm-up 5 min

5 pulls

5 high pulls

5 empty BB cleans

5 empty BB Jerks


"Tall Task" 20 min

More than 10 members stagger start times by 1-2 min

AMRAP 3min x 5 Rounds:

6-Hang Clean and jerk 135/85

4-front squats

10-Hand release push ups

Max Calories machines.

**Rest 1 Minute Between Rounds.


Score is total calories

Shorten up reps if cleans and front squats takes over 2min.


- Overview: Athletes will begin each AMRAP with BB clean and jerks, front squats and push-ups . From there, athletes will move to the rower and accumulate as many calories as possible in the time remaining. Can you get the same number of calories (or more) each round?

- The barbell and push-ups: Less than 2:00 to complete.

- cals: Athletes should have at least 1:00 for cals each AMRAP.

- Score: Enter the number of calories you complete each AMRAP. Overall score will be the sum total. 


Accessorie work 10-15min time cap

RPE 7-8

3 rnds of

10-BB palms out rows

15- Ab rolls

10-negative pull ups

10-weighted step downs

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