Warm Up:
Row 500 M
Run 400 M
Movement of the Week:
3×8-10 of 90/90
3×8-10 of Rear Fly
Strength:3×3 Split Jerk Strict Press at 55% of Strict press 1RM
Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
3×3 Jerk Balance at 55% of Strict press 1 RM
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position. This should not be for a max load. Video demo courtesy of Catalyst Athletics – video.
Metcon:
15 Min Cap
10 Toe-2-Bar
10 Box Jump
15 Deadlift 115/75
10 Toe-2-Bar
10 Box Jump
13 Deadlift 115/75
10 Toe-2-Bar
10 Box Jump
11 Deadlift 115/75
10 Toe-2-Bar
10 Box Jump
9 Deadlift 115/75
10 Toe-2-Bar
10 Box Jump
7 Deadlift 115/75
Elite Competition Class
1. Power Clean & Power Jerk
60%/2
65%/2
70%/2
2. Clean Pull
(80%/3)3
3. Front Squat
(65%/3)3
4. Gymnastics Conditioning
3RFT:
6 Strict C2B
6 C2B
6 Bar MU
Rest 1:00 min between rounds
5. Conditioning
For time:
50 Clean & Jerks* (135/95#)
*EMOM: Complete 6 T2B – starting with the T2B