Tuesday, March 13th

Balls of the Feet, Not the Toes, in the Split Jerk Catalyst Athletics

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A) Hang Squat Clean
1 Hang Squat clean + 5 Paused front squats
2 Hang Squat cleans + 4 Paused front squats
3 Hang Squat cleans + 3 Paused front squats
4 Hang Squat cleans + 2 Paused front squats
5 Hang Squat cleans + 1 Paused front squat
6 Hang Squat cleans + 0 Paused front squats

2 second pause at the bottom.
Rest 2-3 minutes between sets. Use one weight across all sets. 

B) As Many Rounds As Possible In 15 Minutes:
Row 250 meters
3 Hang Power clean & Push Press

A)  Squat Clean
1 Squat clean + 5 Paused front squats
2 Squat cleans + 4 Paused front squats
3 Squat cleans + 3 Paused front squats
4 Squat cleans + 2 Paused front squats
5 Squat cleans + 1 Paused front squat
6 Squat cleans + 0 Paused front squats

2 second pause at the bottom.
Rest up to 3 minutes between sets. Load throughout with 50% Max clean 

B) As Many Rounds As Possible In 15 Minutes:
Row 250 meters
3 Power clean & split jerks

Open with 95/65 and build 10-20lbs every other round – All reps are drop and quickly reset

Share a rower. This is not meant to be very aggressive.

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531