A. GENERAL (4:00)2 rounds1:00 Row / Machine7 Plate Devil Presses @ 15/10lbs7 Plate Thrusters @ 15/10lbs
B. MOBILITY/ACTIVATION (3:00)Child pose lat stretch
C1. SPECIFIC (10:00)Clean and jerk Drills, focus on Dip of the Jerk- 5 Clean deadlift- 5 Tempo Power Clean- 5 Tempo Squat clean- 3 Front Squat-5 Tempo Split Jerk---Practice complex2 Cleans + 1 Front Squat + 1 split Jerk---Ramp up
C2. SPECIFIC (5:00)Toes to Bar2 x 5-7 Beat swings2 x 3-5 Swinging knee/Leg raises2 x 3-5 Toes to Bar / Modification----Practice round (optional)2 rounds20 sec row3 Toes to bar / Modification"
Clean + Front Squat + Split Jerk
4 x (2+1+1) @ 78%-85%
Score: WeightTC: 10 minutesKG: N/A
Scaling OptionsBeginner4 x 1 Clean + 1 Front Squat + 1 Split Jerk @ Technical load
IntermediateAs written
21-18-15-12-9-6-3Calorie RowToes to Bar
Score: timeTC: 13 minutesKG: N/A
Scaling OptionsBeginner18-15-12-9-6Row CalsHanging Knee raises
Intermediate L121-18-15-12-9-6-3Row CalsSwinging Leg Raises
Intermediate L221-18-15-12-9-6-3Row Cals5-7 Toes to Bar between each set
Reverse Hypers on GHD or Bench3 x 20
Goal: Posterior Chain Accessory