Mobilize, then:
A.
Every 90 seconds, for 9 minutes (6 sets):
2 Hang Clean + 1 Jerk
Start at 50% of your 1-RM and build to today’s heavy.
B.
35-49:
Three sets for times of:
400 Meter Run or 500 Meter Row
30 Thrusters (75/55 lbs)
20 Toes-to-Bar
10 Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes
Athlete Notes:
Today we’re hitting a light load, burner interval session! Your goal is to finish as strong as you started. Today you’ll have 3 minutes to recover between intervals, but the accumulation of fatigue and volume will still likely require you to start the first set at around 85% of rate of perceived exertion (RPE), and ramp that up over the course of the three sets to maintain the same times per set. We would like to see your times for each of the sets within 10 seconds of each other, so use your first interval to note where you can push and where to hold back so that you can maintain consistency across the board. Work hard to regulate your breathing and heart rate between each interval to give you the best possible chance of maintaining an aggressive pace when it’s time to work. You may also want to use today as an opportunity to observe how taking quick, strategic breaks effects your interval times and recovery.
C.
Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (left side)
Rest 2 minutes