Don’t forget, Saturday at 9:00am Miro’s Mobility!

Warm Up:
D.R.O.M.S

Strength:
Loading Week One
Strict Press 65% + 5 lbs of 1RM
4 x 8

Metcon:
3 Rounds
400 M Run
60 Sit Ups
7 Push Jerks 185/130

Elite Competition Class

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 65% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 65% every 40 seconds (this set is 8 mins)

2. Stamina Builder
21-18-15-12-9-6-3 Unbroken Thrusters, 95/65 – rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.

3. Conditioning
ARMAP 9 of:
9 TTB
7 Kipping HSPU with Open “tape-line” standard.
5 Power Cleans, 135/95