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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Clean & Jerk (No Measure)

3 Min Row w/Openers (15 Sec Sprint at top of each minute)

2 Rounds

10 Wall Squats

10 Z-Press w/Dumbell 20/10

3 Consecutive Broad Jumps

SPORT

S1: Clean and Jerk

Clean and Jerk (1 RM)

Every 2 minutes for 18 minutes (6 sets):

Focus: Treating every Clean and Jerk as a single rep.

Every 2 minutes for 18 minutes (6 sets):

Minute 0-6: Warm-Up/set up

Minute 6: 5 C&J @ 60% (Singles)

Minute 8: 5 C&J @ 70% (Singles

Minute 10: 3 C&J @ 75% (Singles)

Minute 12: 2 C&J @ 80% (Singles)

Minute 14: 1 C&J @ 90%-95% or 1RM if ready

Minute 16: 1RM C&J

S2: DT (Time)

“DT”

5 Rounds for time:

12 Deadlift

9 Hang Power Clean

6 Push Jerk

Rx+: 155/105

Rx: 135/95

Sp: < or = 95/65

LIFE

L1: Metcon (No Measure)

Every minute for 16 minutes (4 sets):

Min 1: :45 Plank

MIn 2: 20 DB Front Raises

Min 3: 20 Ring Rows

Min 4: 25 Jumping Squats

After completion of EMOM

30 GHD’s

L2: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200m Farmers Carry

20 KB Goblet Squats 35/26

20 KB Swings 35/26