Workout of the Day

Workout 5
Masters 35-39
AMRAP 15 Minutes
100’ Shuttle Sprints (4×25’)
5 Power Clean and Jerks (155/105)
100’ Shuttle sprints (4×25’)
5 Bar Muscle Ups

Masters 40-44
AMRAP 15 Minutes
100’ Shuttle Sprints (4×25’)
5 Power Clean and Jerks (155/105)
100’ Shuttle sprints (4×25’)
5 Bar Muscle Ups

IMPORTANT SATURDAY INFO
Every Saturday, you will have three options for your workout depending on how you feel.

A. If you are feeling great, then follow option A where you will build to a heavy single for the day.
B. If you are feeling so-so, you will follow option B where you will do some waves with power movements.
C. If you are feeling like someone ran you over with a truck, you will follow option C where you will stick to fixed percentages for the day.

Click "Workout prep notes available" directly below for Options A, B, & C

Athletes Notes

OPTION A
Snatch 1-1-1-1-1-1-1-1-1

1 Snatch @ 5/10 RPE
1 Snatch @ 6/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 8/10 RPE
1 Snatch @ 8.5/10 RPE
1 Snatch @ 9/10 RPE
1 Snatch @ 9.5/10 RPE
1 Snatch @ 10/10 RPE

Clean and Jerk 1-1-1-1-1-1-1-1-1

1 Clean and Jerk @ 5/10 RPE
1 Clean and Jerk @ 6/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8.5/10 RPE
1 Clean and Jerk @ 9/10 RPE
1 Clean and Jerk @ 9.5/10 RPE
1 Clean and Jerk @ 10/10 RPE

Sumo Deadlift: 5-5-5-5-5

5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE

OPTION B
Power Snatch 3-2-1-3-2-1-1-1

3 Power Snatch @ 5/10 RPE
2 Power Snatch @ 6/10 RPE
1 Power Snatch @ 6.5/10 RPE
3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7/10 RPE

Power Clean + Push Jerk 2-2-1-2-2-1-1-1

2 Power Clean + 2 Push Jerk @ 5/10 RPE
2 Power Clean + 2 Push Jerk @ 6/10 RPE
1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
2 Power Clean + 2 Push Jerk @ 6/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE

Sumo Deadlift: 5-5-5-5-5

5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/