July 25, 2017 by thao

7/26/17

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Image may contain: one or more people, beard and outdoorDon’t think this one needs a caption… Tyler is in THE Zone

Warm Up: 5 Mins
2 Rounds or 5 Mins
10 Ring Row
10 Push Ups10 Air Squats
Gymnastics Technique / Strength:
10 Mins
Option 1: 10 Min Every Other Minute on The Minute
1-8 MU
Or 3-8 Dips (Hardest Variation Possible)

Option 2: MU Technique for 10 Min

Olympic Technique and Repetition: Jerk – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause in Split Catch
Then
8 Mins of Split Jerk Repetition @ 50-60% w/ Same Pause

Metcon: 12 Min
12 Min AMRAP – Strength Option and Cardio Option
1 Clean and Jerk (185/135) OR 3 C&J (115/75 or 60%)
2 MU or 6 Dips
12 Russian KB Swings 53/35
Elite Competition Class
1) Front Squat 15 Mins
1 RM
If done recently during Regular Classes then:
10 Min EMOM x 2 reps @80%

2) Clean and Jerks 15 Mins
10 min EMOM x 2 reps + 1 Jerk @ 80%
Hang Sq Clean

3) Conditioning
For Time:
10-1 Thruster Increase weight every round – Start at 95/65
30 DU

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