Performance:
“Wise Men”
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
* (95/55) (Rx+ 135/95)
Rest 3:00
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
* (115/75) (Rx+ 155/105)
Rest 3:00
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
* (135/95) (Rx+ 185/135)
## DESCRIPTION
* Today’s two part workout includes all-barbell intervals followed by a heavy barbell complex
* We’ll gradually build in weight during the intervals as the reps remain the same
* From the 20:00-27:00 on the clock, we’ll build to a heavy barbell complex
* Enter your total reps for each AMRAP (9 reps per round) on “Wise Men” and the heaviest unbroken set of 5 for the barbell complex
* Your final AMRAP barbell weight in “Wise Men” should be something you can get at least 3 rounds with, or 1 round ‘on the minute’
* The “shoulder to overhead” in the barbell complex can be a push jerk or a split jerk
[On the 20:00]
7 Minutes to Build to a Heavy Complex:
1 Power Clean
3 Front Squats
1 Shoulder to Overhead
* From the 20:00-27:00 on the clock, we’ll build to a heavy barbell complex
* The “shoulder to overhead” in the barbell complex can be a push jerk or a split jerk
## Midline Recovery
5 Rounds Not For Time:
9 Strict Toes to Bar
12 Pausing Hip Extensions
15/12 Calorie Bike
*Pause 1 Second at the Top of Each Hip Extension”
## HOME GYM
3 Rounds x AMRAP 3:
3 Double Dumbbell Power Cleans
3 Double Dumbbell Front Squats
3 Double Dumbbell Push Jerks
# GENERAL WARM-UP #
## 30 Seconds Each
Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)
Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Single Leg Glute Bridge (Right) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
Single Leg Glute Bridge (Left) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)
Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)
Active Twisted Cross [Video](https://youtu.be/ot1uqBS2v-Q)
Lateral Squats [Video](https://youtu.be/yWp4S8VOF0Q)
Warrior Squats [Video](http://youtu.be/EfUJgmgTvlI)
Air Squats
## Dumbbell Warmup #
10 DB Deadlifts
10 DB Swings
10 DB Front Squats
10 DB High Pulls
10 DB Hang Power Cleans
10 DB Presses
# MOBILITY #
## Front Rack Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)
## Forearms Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)
## Single Arm Lat Stretch on Wall: 30 Seconds Each Side
[Video](https://youtu.be/Uco_YaNxTg4)
# PRACTICE ROUND #
3 Double Dumbbell Power Cleans
3 Double Dumbbell Front Squats
3 Double Dumbbell Push Jerks