Clang N Bang – Wednesday 022824

Intensity: Moderate
Volume: Moderate
AM.
Conditioning
A.
6 Rounds
40 Double under
10 Clean and jerk 155/105
5 Rope climb 15’
40 Double under
Work to rest 1:1

B.
Gymnastics Cycling
For 8 rounds
8 Peg board pull up + 1 peg board climb
*Rest 1 min between rounds

Accessory
For 3 rounds
40 Banded tricep extension
40 Banded bicep curl
*Rest 1-2 min between rounds

PM.
Strength
A.
Pause split jerk
4 x 1 @ heaviest weight
*Rest 2-3 min between sets

B.
Pause split jerk
4 x 1 @ 85-95% of weight lifted in part A.
*Rest 2-3 min between sets

Conditioning
For 30 min
Ski erg @ lactate threshold pace

Accessory
For 4 rounds
12 Weighted Deficit calf raises
40 Kneeling banded crunch
*Rest 1 min between sets

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