Eleventh Bro Session Announcement

If you have recently felt you needed some extra work with your clean and jerk then this Bro Session is definitely for you. The strength piece in part #1 is going to get the juicing flowing so to speak. Once this section is complete your nervous system should be wide awake and hopefully feeling good. Part #2 will revisit the clean and jerk but in this case we will use some variation in execution and a lighter load to vary the challenge. That being said make sure to scale the load here accordingly so that you are not working with a weight you may have used from part #1. From there it's on to deadlifts and some jumping fun and finally some burpees. What workout would be complete without burpees?!

Part #1

EMOM15 Clean and Jerk

• 1 rep on the minute for 5 minutes @ 70%
• 1 rep on the minute for 5 minutes @ 75%
• 1 rep on the minute for 5 minutes @ 80%
• 1 rep on the minute @ 85%
• 1 rep on the minute @ 90%
• 1 rep on the minute @ 95%
• 1 rep on the minute @ 100%
• 1 rep on the minute @ 105%

For this section the first 15 minutes should be a guarantee as the weights used should be manageable. Once you get into the 85%+ portion it is up to you to see how far you can get. If you fail to finish the work in a given minute then the workout is over. Likewise if you should hit a new PR then the workout is also otherwise done.

Part #2

Begin at 0:00

3 Rounds for Time

High Hang Squat Clean 155#/105#

Hang Squat Clean

Squat Clean

Push Press

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Jerk

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Split Jerk

Run 400 Meters

Begin at 25:00

21-15-12-9-6-3

Deadlift 225#/155#

Over/Under 24″

Begin at 45:00

AMRAP 10 Min

Burpee Pull Up Ladder

2 Burpees

2 Pull Ups

4 Burpees

4 Pull Ups

6 Burpees

6 Pull Ups…..

As high as you can get in 10 Min

WOD DATE AND TIME: SUNDAY JANUARY 18TH. STRENGTH WORK STARTS AT NOON AND WOD AT 1PM.