Warm Up:
Row 150 M
Then
3 Rounds of
5 Anchor Point T-2-B
5 MB Cleans
Then
Run 100 M

Mobility: 8 mins
2 min /side tricep smash
2 min /side lat smash

Strength: 10 Mins
8 Min EMOM
Odd min: 200/175 Row
Even min: 6-12 T-2-B

Metcon: 15 Min Cap
21 Hang Power Clean 135/95
400 meter Run
15 Hang Power Clean 135/95
400 meter Run
9 Hang Power Clean 135/95
400 meter Run

Post Score on white board.

Elite Competition Class

1. Bike Conditioning
12 Rounds:
:50s Light, :10s Sprint
Not for score, but for consistent power across all 12 rounds.

2. Power Clean
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes – 50′ Handstand Walk
Even Minutes – 5-5-4-4-3-3 Power Cleans
Start at 65%, and build steadily in each set.

3. Conditioning
AMRAP 4:
3 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4 minutes 
AMRAP 4:
2 Rounds:
12 Deadlifts (175/115)
9 Hang Power Cleans (175/115)
6 Push Jerks (175/115)
Max Calorie Row in Time Remaining
rest 4 minutes 
AMRAP 4:
1 Round:
12 Deadlifts (205/135)
9 Hang Power Cleans (205/135)
6 Push Jerks (205/135)
Max Calorie Row in Time Remaining

4. Odd-Object Conditioning
For Time:
25 Dumbbell Burpee Box Step Overs
50/35 Calorie Row
25 Dumbbell Burpee Box Step Overs
Rx – 50’s/35’s to a 24″/20″ Box

Performance Power Training

Tuesday, June 19th, 2018
Jet Fuel: 
-Shuttle Jog
*Have people start jogging shuttles to get warm
-High Knee Skip Drills/Broad Jumps https://youtu.be/ghsjivSm8no
-STRETCH
-Depth Jump → Max height box jump https://youtu.be/aIOXVYjHUnk
*Set up boxes and people will work depth jumps from one box, land in athletic stance, then max height box jump.

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Block Pulls (3inch block)
Max 1
-then
1xAMRAP @80%
1xAMRAP @70%
*Compare to Max 3 from May 22nd

GainCity:
-DB Bulgarian Split Squats https://youtu.be/cd6h6mdEMXk
5×6
*each, 12 total
*3-3-0-0 = 3 count down, 3 count hold, fast up, no hold at top
*Perform all 6 reps on one leg, then switch
Tempo Dimmel Deadlift https://youtu.be/MOqeGjAzsOw
3x:30
*Dimmel deadlift starts at the top and stops at knee caps
*3-0-3-0 = 3 count down, 3 count up. Constant movement
*Use a challenging weight but that can be maintained for :30 with good posture/position

Afterburner:
50 DB Power Clean +5lbs (each) from last week
*Every break, 10 T2B (if T2B was scaled last week, then use the same scale)