Warm Up: 6 Mins
2 Rounds:
15 Banded Y’s
15 Banded T’s
10 Strict Press
15 Air Squats
5 Spealler Rolls

Strength: 12 Mins
Strict Press
4 Rounds on the 2:00
10 Strict Press (55%)

Mobility: 5 Mins
5 Min Banded Shoulder Stretches

Home WOD: 10 Min Cap
21-15-9
Push Press (115/75) OR DB/KB Push Press (10/side, 8/side, 4/side)
Box Jumps
Pull Ups OR Bent Over Rows

Metcon: 10 Min Cap
21-15-9
Push Press (115/75)
Ball Slams
Pull Ups

Elite Competition Class

Clean and Jerk Technique
Alternating On the Minute x 8 (4 Rounds):
Odd: 3-Position Squat Clean
Even: 1 Pausing Push Jerk + 1 Pausing Split Jerk

Set 1: 50% of 1RM Clean and Jerk
Set 2: 54% of 1RM Clean and Jerk
Set 3: 58% of 1RM Clean and Jerk
Set 4: 62% of 1RM Clean and Jerk

STIMULUS

DESCRIPTION

• This clean and jerk technique piece is designed to prime you for the heavy test that follows
• We’ll break down the movement into several parts and work at light-moderate weights
• These percentages are based off your 1RM Clean and Jerk
• The barbell starts on the floor for the squat clean minute and the jerk minute

3-POSITION SQUAT CLEAN

• The 3 position are:
• High Hang (Pockets)
• Hang (1 Inch Above Knee)
• Floor (Bar Resting on Ground)
• These 3 positions are the checkpoints we are looking to pass through during this movement
• These 3 reps are designed to be completed unbroken without any resetting of the hands on the ground

PAUSING JERKS

• Pause for 2 seconds in the dip portion and 2 seconds in the catch portion of each lift
• The pauses are there to help you feel out a balanced position through the feet and legs in both movements

Clean and Jerk

On the Minute x 8:
Minute 1: 1 Squat Clean and Jerk @ 72%
Minute 2: 1 Squat Clean and Jerk @ 76%
Minute 3: 1 Squat Clean and Jerk @ 80%
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk @ 76%
Minute 6: 1 Squat Clean and Jerk @ 80%
Minute 7: 1 Squat Clean and Jerk @ 84%
Minute 8: Rest
Minutes 9-15: 6 Minutes to Build to a Heavy Single

STIMULUS

DESCRIPTION

• After completing two sets of Clean & Jerk Waves, you’ll have 6 minutes to build to a heavy single
• Minutes 0-8 are to be completed “on the minute” with percentages of your 1RM
• You do not have to stay “on the minute” from 9-15 on the clock
• You’ll simply have 6 minutes to build to a heavy squat clean and jerk
• Take as many attempts as you would like at heavier weights within this time window
• Record the heaviest weight lifted as your score for this piece

Conditioning
“Double Knot”
For Time:
100 Double Unders
9 Bar Muscle-ups
15 Squat Cleans (185/135)
100 Double Unders
9 Bar Muscle-ups
12 Squat Cleans (185/135)
100 Double Unders
9 Bar Muscle-ups
9 Squat Cleans (185/135)

Odd-Object Conditioning
On the 4:00 x 4 Rounds:
50 Meter Sled Push
50 Meter Double Farmers Carry (70’s/50’s)
50 Meter Strongman Sandbag Carry (150/100)

Brother Bro’s Barbell Club

Friday (Session Three)
Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch

*Every new line means take a short break before moving to the next movements

A.
Every minute, on the minute, for 3 minutes (3 sets):
Hip Power Snatch x 2 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 1 rep @ 85-93%

D.
In 16 minutes, establish a 1-RM Front Squat

E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 7 reps @ 90% of your 7-RM weight

*Note: If you don’t know your 8-RM Bench Press, establish that today instead of doing these sets.

Performance Power Training

Friday, June 12th, 2020

Pre-Flight: Deadlifts, Pause Squats, some lower body holds and then a burn with rowing and powercleans

Jet Fuel:
50 Jumping Jacks
20 Walking Lunges
Couch Stretch
Butterfly DB Hip Distractions https://youtu.be/JilXDq8vJqo
20 Banded Good morning

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat/Deadlift
Pause Squat
10×3 @50% (First 2 reps, 2 count pause, last rep, fast!)
Deadlift
10×1 @60%

GainCity:
-Wall Sit https://youtu.be/6PXbtVaklrk
3×1 minute
*Add weight if able
*Keep back and shoulders against the wall
*stay below parallel and keep in a proper squat stance
-DB Cossack Squat/knee raise https://youtu.be/k3COdsxxM20
3×8 (each)

Afterburner:
3 Rounds:
250m Row
10 Power Clean @bodyweight
*Does not need to be touchngo at all. Singles are fine, but the weight should never be stared at. It should be able to be picked right back up again. Scale accordingly.