Fitness, Performance, Ninja Strength
Build to today’s heavy…
Clean & Jerk x 3 reps
Drop back down to 65%, and then…
Build to today’s heavy…
Clean & Jerk x 2 reps
Make jumps of 5-10# as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
Fitness Workout
In teams of two, complete the following:
“Badger 2.0”
Three rounds for time of:
30 Squat Cleans 75/55#
30 Jumping Pull-Ups
800 Meter Run (400m run each)
*30-minute time cap
Performance Workout
In teams of two or on your own, complete the following:
“Badger 2.0”
Three rounds for time of:
30 Squat Cleans 95/65#
30 Pull-Ups
800 Meter Run (400m run each)
*30-minute time cap
Ninja Workout
“Badger 2.0”
Three rounds for time of:
30 Squat Cleans 115/75#
30 Chest to bar Pull-Ups
800 Meter Run
*30-minute time cap
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