The Grind

May 4th Thursday

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Clean and Jerk Complex

Level 1

1 Clean + 1 Front Squat + 1 Jerk5-8 Reps to HEAVY, then1 @ 90%1 @ 80%1 @ 70%

Level 1

Level 2

Level 3

Level 4

3 x 5:00 AMRAPs

Level 1

A) 5:00 AMRAP- 5 Push-Ups- 5/side Mt. Climbers- 100m RunREST 1:00B) 5:00 AMRAP- 5 KB Deadlift (1 KB)- 5/side Lateral Hops- 100m RunREST 1:00C) 5:00 AMRAP- 5 DB Bent-Over-Rows- 5 DB Thrusters- 100m Run

Level 1

Bench?

Up to 18#

0"

Up to 10#

Same

Level 2

Knees OK

20-26#

6"

15#

Same

Level 3

(Toes ↓ Knees ↑)

35-45#

12"

20#

Same

Level 4

Toes Only

53#

18"

25#

Same