Workout: 14 May 2025

Gym Workout

Warm up:

1. 21 Empty barbell front squats
2. 12 Push press / shoulder press with barbell
3. 6 Split jerks with barbell

Workout:

1. Complete 5 complexes of the following:
   – 1 Squat clean
   – 4 Front squats
   – 1 Split jerk
   
   Once you clean the weight the barbell doesn’t leave your hands until you are complete with the split jerk. Starting weight should be around ~65-70% of your max squat clean and increasing if able
   
2. Deadlift: 3 sets of 20 at 50-55% of 1 rep max (try to complete each set unbroken)
   
3. Metabolic conditioning: 14 minute AMRAP (as many reps as possible; 14 min time cap)
   – 14 Alternating single arm Dumbbell power snatches (moderate weight, up to 50 pounds if able)
   – 10 Pull ups (alternative: jumping pull ups)

At Home Workout

1. 22 minute AMRAP (as many reps as possible; 20 min time cap)
   – 40 Foot handstand walk (alternative: 40 second handstand hold, perform against a wall for support if you need it; alternative #2: can hold a plank with elevated feet)
   – 30 Double-unders (or 120 single jump rope rotations)
   – 20 Push-ups
   – 10 Jumping lunges