Fitness:
A.) 5×10 heavy Russian KB swings
B.) 8 Min AMRAP
2 KB clean + push press (Switch hands, 2 total)
8 burpees
4 KB clean + push press (Switch hands, 4 total)
8 burpees
And so on…
Performance:
A.) Clean and Jerk 6×1 @ 90% or less
B.) 8 Min AMRAP
2 P Clean + Push Jerk (115/75)
8 Bar Over Burpees
4 PC + PJ
8 Bar Over Burpees
6 PC + PJ
8 Bar Over Burpees
And so on…
Competitor:
A.) Clean and Jerk – 4×1 @ 90% or less
Clean pulls – work up to a 2×1 @ 1rm clean
B.) 8 Min AMRAP
2 P Clean + Push Jerk (185/125)
8 Bar Over Burpees
4 PC + PJ
8 Bar Over Burpees
6 PC + PJ
8 Bar Over Burpees
ETC…
C.)
10 min butterfly pull-up practice
If you start to get the hang of it, try
EMOM 5 min – 5 pull-ups
D.)
10-15 min pistol work
Practice some regular, weighted, and
scaled if needed then…
Accumulate 50 reps Rx or scale as needed
go hard, but not “WOD” speed