A. GENERAL (4:00)EMOM 4odd- Shuttle runseven- 10 Air Squats + 10 Split stance plate press
B. MOBILITY / ACTIVATION (2:00)Bridge + Reach20 total reps
C1. SPECIFIC (10:00)Jerk: Focus on footwork- 3-5 Split stance press, establish split position:- 3-5 Tall Split Jerk, focus on foot position in landing - 3-5 Tall Split Jerk, focus on footwork for recovery- 3 Split Jerk, pause in receiving position----Clean- 3-5 Front Squats- 3-5 Tall Squat Clean- 3-5 Tempo Squat Clean + Jerk----Ramp up
C2. SPECIFIC (5:00)Strip bars to workout weight5 Clean grip deadlifts----Ring Dips5-15 sec Ring support hold1-5 Jumping Ring Dip5 Unassisted ring dips / Box dip
Take 15 minutes to work up to a 1 rep max Clean and Jerk
Score: WeightTC: 15 minutesKG: N/A
Scaling OptionsBeginner6 x 1 Clean and Jerk
IntermediateAs written
3 rounds for time15 Clean grip Deadlifts 185/135 lbs10 Ring Dips
Score: TimeTC: 7 MinutesKG: 84/60(Beg 43/30, Int 70/50)
Scaling OptionsBeginner10 Clean grip Deadlifts 95/65 lbs10 Box Dips
Intermediate15 Clean grip Deadlifts 155/105 lbs10 Jumping Ring Dips
DB Bent over Row @ Heavy5 x 5/5
Goal: Upper Unilateral Posterior chain