5-7 good mornings, empty barbell
5-7 deadlifts, empty/light barbell
5-7 hang power cleans, empty/light barbell
5-7 front squats, empty/light barbell
5-7 shoulder press, empty/light barbell
30 secs of foam rolling for your back/lats
Rest as needed between sets.
Compare to 11.20.2020.
See "How to Approach Heavy Days" for insight on warming-up, choosing the weight, rest periods, and more.
Super Fitness Robot load:
70% or more of 1RM full clean and jerk.
More Likely load:
55% or more of 1RM full clean and jerk.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
10 rounds, each round for time, of:
5 Broad Jumps
Rest 1 min between each round.
Hold 1-2 mins per side.
Foam Roller (back, lats, etc.)
Front Rack Stretch (pvc)
1 min per side.