1 x 1 Primary Strength: Clean and Jerk 03132020

Complete 6 sets of 1 Clean + 1 Hang Clean (from above the knee) + 1 Jerk + 1 Clean & Jerk at 70-75% of your 1RM C&J.

**Increase the load to find a challenging effort for the day.**

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Ten Applies Up on Top

Complete as many rounds as possible in 7-minutes:

•1 Shoulder-to-overhead #95/135 (M50+ #75/115)
•2 Farmer Carry Walking Lunges #35/50 (M50+ #25/40)
•3 Shoulder-to-overhead
•4 FC Walking Lunge
•5 S2OH, 6 WL, 7 S2OH, 8, 9, 10, 11, etc

**Score the last completed round and any additional reps.**

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Core 03132020

Complete 3 sets of:

•Left Single Leg Glute Bridge
•Left Single Leg Glute Bridge Hold
•Right Single Leg Glute Bridge
•Right Single Leg Glute Bridge Hold
•Prone Plank

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Accessory 03132020

Complete 3 sets:

•8-10 Dumbbell Romanian Deadlift **work at a heavy load**
•6 Front Rack Bulgarian Split Squats (each side) **work at a heavy load**

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Roy McKie

EMOM 10

Do one calorie more per minute than you completed the first week. (7% of max calories + 1 each minute for 10 minutes)

Roy Mckie

Complete as many rounds as possible in 7-minutes:

•1 DB Shoulder-to-overhead
•2 DB Farmer Carry Walking Lunges
•3 DB Shoulder-to-overhead
•4 DB FC Walking Lunge
•5 S2OH, 6 WL, 7 S2OH, 8, 9, 10, 11, etc

**Score the last completed round and any additional reps.**

* Ok to use 2 different sets of weights if necessary.

Score = Rounds + Reps of Roy McKie, but be sure to note your calorie progress in "notes".

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Comments

Lauren Smith 3 months, 3 weeks ago / Reply

Ten Applies Up on Top: 12 + 4

Lauren Smith 3 months, 3 weeks ago / Reply

Primary Strength: Clean and Jerk 03132020: 120 lbs

John Mason

John Mason 3 months, 3 weeks ago / Reply

Ten Applies Up on Top: 10 + 6

John Mason

John Mason 3 months, 3 weeks ago / Reply

Primary Strength: Clean and Jerk 03132020: 185 lbs

Charles Kitzmiller

Charles Kitzmiller 3 months, 3 weeks ago / Reply

Ten Applies Up on Top: 11 + 7
Notes: 35# farmer carry, 105# bar

Charles Kitzmiller

Charles Kitzmiller 3 months, 3 weeks ago / Reply

Primary Strength: Clean and Jerk 03132020: 125 lbs

Brandon Coquyt

Brandon Coquyt 3 months, 3 weeks ago / Reply

Ten Applies Up on Top: 13 + 3

Brandon Coquyt

Brandon Coquyt 3 months, 3 weeks ago / Reply

Primary Strength: Clean and Jerk 03132020: 180 lbs

Jennifer Mason

Jennifer Mason 3 months, 3 weeks ago / Reply

Ten Applies Up on Top: 13 Rounds

Jennifer Mason

Jennifer Mason 3 months, 3 weeks ago / Reply

Ten Applies Up on Top: 13 Rounds

Jennifer Mason

Jennifer Mason 3 months, 3 weeks ago / Reply

Primary Strength: Clean and Jerk 03132020: 115 lbs

Andy Coy

Andy Coy 3 months, 3 weeks ago / Reply

Ten Applies Up on Top: 10 + 5

Andy Coy

Andy Coy 3 months, 3 weeks ago / Reply

Primary Strength: Clean and Jerk 03132020: 155 lbs

Babita Artabasy

Babita Artabasy 3 months, 3 weeks ago / Reply

Ten Applies Up on Top: 12 + 3

Babita Artabasy

Babita Artabasy 3 months, 3 weeks ago / Reply

Primary Strength: Clean and Jerk 03132020: 105 lbs

Christine Von Robke

Christine Von Robke 3 months, 3 weeks ago / Reply

Ten Applies Up on Top: 12 Rounds

Alyson Davis-Eudy 3 months, 3 weeks ago / Reply

Ten Applies Up on Top: 8 + 6

Alyson Davis-Eudy 3 months, 3 weeks ago / Reply

Primary Strength: Clean and Jerk 03132020: 100 lbs

Justin Corder

Justin Corder 3 months, 3 weeks ago / Reply

Ten Applies Up on Top: 12 + 9
Notes: Broke up the S2OH on set of 9.

Justin Corder

Justin Corder 3 months, 3 weeks ago / Reply

Primary Strength: Clean and Jerk 03132020: 235 lbs
Notes: 135/165/185/205/235/265x missed the last jerk. Dropped the barbell after the first jerk.

Thomas El-Far

Thomas El-Far 3 months, 3 weeks ago / Reply

Ten Applies Up on Top: 12 Rounds

Thomas El-Far

Thomas El-Far 3 months, 3 weeks ago / Reply

Primary Strength: Clean and Jerk 03132020: 185 lbs

Christine Von Robke

Christine Von Robke 3 months, 3 weeks ago / Reply

Primary Strength: Clean and Jerk 03132020: 65 lbs

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