Level 1

1 minute AMRAP of Jerks

-then- (no break)

10 minute AMRAP of burpees with 2 power cleans EMOM

-then- (no break)

1 minute AMRAP of Jerks

Level 2

1 minute AMRAP of Jerks @ 95#/65#

-then- (no break)

10 minute AMRAP of burpees with 2 power cleans EMOM @95/65#

-then- (no break)

1 minute AMRAP of Jerks @95/65#

Level 3

1 minute AMRAP of Jerks @ 155/95#

-then- (no break)10 minute AMRAP of burpees with 2 power cleans EMOM @155/95#

-then- (no break)

1 minute AMRAP of Jerks @ 155/95#

Level 4 Rx

1 minute AMRAP of Jerks @ 185/120#

-then- (no break)10 minute AMRAP of burpees with 2 power cleans EMOM @185/120#

-then- (no break)

1 minute AMRAP of Jerks @ 185/120#

Motivation

This Saturday I will hosting a Goal Setting seminar in the gym at 8:00 AM.  This is a great opportunity to set gym goals the right way.  We will discuss a strategy for setting goals.  Part of the seminar will be mental strategies to help us achieve our goals.  I will be practicing my motivational speaking on all of you.  Make time this Saturday to come in.  Come in workout clothes as you may want to test some of your goals.

Strength

Power Clean:  2 EMOM for 10 minutes working up to a 2 rep max

Strategy

Today’s barbell movements are meant to be heavy.  The middle portion of this workout will need to be paced.  Keep a steady pace on the burpees because the power cleans should be heavy (but not as heavy as you ended on the strength).  Cardio is generally easier and develops quicker than strength.  On a day like today even I will go down a level to handle the weight.  Strong is strong and we can always get better.  Push yourselves to be awesome. 

Get more Awesome: 200m farmers walk