Aumakua Fitness – Cross Training
Warm Up (Checkmark)
4 Rounds
10 ALT Lateral Lunges
5 Empty Barbell Good Mornings
5 Empty Barbell SLDL
Deadlift (Using 100% of your 1RM Clean & Jerk)
Look up your heaviest, clean and jerk and for today’s Deadlift, use this as your weight for today’s sets and reps. Todays sets will also be conducted using in an EMOM style clock (every minute on the minute) for 10 minutes conduct 2 Deadlifts
Clean (10×2 Using 65% of your 1RM Clean & Jerk)
Look up your heaviest, clean and jerk and take 65% of that for today’s sets and reps. Todays sets will also be conducted using an EMOM style clock (every minute on the minute) for 10 minutes conduct 2 Cleans
Odd (Time)
FOR TIME
500M RUN
REST 1 MIN
3-5-7-9
CLEAN & JERK 135/95
PULL-UP
