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  • Writer's pictureJohn Fadel

Tuesday WOD

Warm-up: Start warm-up ASAP

1:00 Any machine

1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child's Pose On Box


-5min clean& jerk technique

For Time: 12min time cap

10 Clean & Jerks @ 50%

8 Clean & Jerks @ 60%

6 Clean & Jerks @ 65%

4 Clean & Jerks @ 75%

2 Clean & Jerks @ 85%


"Adderall" - 16min

AMRAP 4:

400 Meter Run (curb back twice)

Max Clean and Jerks 135 / 95 lb

Rest 2 Minutes

AMRAP 4:

400 Meter Run

Max Power Snatches 115 / 85 lb

Rest 2 Minutes

AMRAP 4:

400 Meter Run

Max Thrusters 95 / 65 lb


400 METER RUN

  • Reduce Distance

  • 500m Row

  • 400m Ski

  • 900m Bike

CLEAN & JERKS

  • Reduce Loading

  • Sub Dumbbells

  • Cleans Only

  • Jerks Only

POWER SNATCHES

  • Reduce Loading

  • Sub Dumbbells

  • Power Cleans

THRUSTERS

  • Reduce Loading

  • Sub Dumbbells

  • Front Squats

  • Push Presses


EMOM: 1min 5 movements x3 -15min

Accessory Work

(Depends on tempo for rep count)

  1. 8-12 R/L Bench Single arm rows 70/40

  2. 8-12 wall sit clam shells atleast 3 sec hold per rep.

  3. 8-12 Dips matador/box/rings

  4. 8-12 Hanging leg raises knee tuck/L sits option use bench.

  5. 8-12 KB Russian twist press



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John Fadel
John Fadel
03 de mai. de 2023

C&J 20 135#

Snatch 19 115#

Thruster 28 95#

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