Warm Up:
3 Rounds
5 Hang Clean Unloaded Bar
7 Push Press Unloaded Bar
9 Bar Jumps

Movement of the Week:

3×8-10  of Victory

3×8-10 of Row

Strength:

3×3 Split Jerk Strict Press at 60% 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 60% 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:
Tabata 20/10
Double Unders
KB Swings 53/35
Sit Ups
Cal Row

Elite Competition Class

1. Clean & Jerk
60%/2+1
70%/2+1
75%/1
80%/1
85%/1
90%/1
95%/1
(85%/1)2

2. Clean Pull
(95%/2)4

3. Back Squat
60%/2
70%/2
75%/2
80%2
85%/2
90%/1

4. Gymnastics Conditioning
5RFT:
8 Strict C2B
8 C2B
8 Bar MU
Rest 1:00 between rounds

5. Conditioning
75 Calorie Assault Bike
200 DU
2K Row
200 DU
75 Calorie Assault Bike