Warm Up:
15-12-9
Strict Press Unloaded Bar
Pendlay Rows Unloaded Bar
Movement of the Week:
Lax Ball 2 min per side
Scapula/Thoracic Drill
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:
5 Rounds
3 Min AMRepsAP
10 Push Press 155/110
10 Box Jumps 30/24
Max Effort Double Unders or Double Under attempts
Rest 1 Minutes
Elite Competition Class
1. Clean & Jerk
Heavy Single
85% of Heavy Single
90% of Heavy Single
2. Clean Pull
(105%/2)4
3. Back Squat
Heavy Single
85% of Heavy Single
90% of Heavy Single
4. Gymnastics Conditioning
4RFT:
5 Strict C2B
5 C2B
5 Bar MU
Rest 1:00 between rounds
5. Conditioning
30 Bench Press (135/95#)
20 Bench Press (155/105#)
10 Bench Press (185/105#)
Rest 3:00
30 Front Squat (135/95#)
20 Front Squat (155/105#)
10 Front Squat (185/105#)
Rest 3:00
30 Deads (185/135#)
20 Deads (225/155#)
10 Deads (275/185#)
