Build to a 3 rep on each leg.
For Time:
30 DU
25 Shoulder to Overhead
20 Back Rack Lunges
30 DU
20 Shoulder to Overhead
20 Back Rack Lunges
30 DU
15 Shoulder to Overhead
20 Back Rack Lunges
30 DU
10 Shoulder to Overhead
20 Back Rack Lunges
30 DU
5 Shoulder to Overhead
20 Back Rack Lunges
Jerk Balance
3×2@ 85%
Strict press+Push Press+ Jerk
3 complexes at 60% of Strict Press
**Once again these are warm ups**
Jerk
3×2@85%
**Once again our focus is on the Jerk, so take your time. Hence why we do not have a lot programmed today.**
Front Squat
12×3@60%
Barbell Row
12×3@60%
For Time:
100m Run
100 Muscle Ups
200m Run
20 HSPU
300m Run
30 Overhead Squats 45/35
400m Run
40 Sumo DL High Pulls 45/35
500m Run
50 Pull Ups
600m Run
60 Push Ups
700m Run
70 KB Swings
800m Run
80 Burpees
900m Run
90 Thrusters 45/35
1000m Run
100 Air Squats
This is our first “heavy week” of our Olympic Cycle. So our focus of this week will be to Snatch, Clean, and Jerk at 85% of our 1rep. Take your time when you get to your cleans and snatches hence why there isn’t much programmed today.
Muscle Snatch+Hang Muscle Snatch+Snatch Balance+ OHS
3 complexes at 85% of Zotts Press Weight
Muscle Clean+Hang Muscle Clean+Tall Clean+Front Squat
3 complexes at 85% of Front Rack Zotts press
**Use these first two complexes as warmups for our Snatches and Cleans for the Day, they are supposed to be relatively light.**
Snatch
3×2@ 85%
Clean
3×2@ 85%
**You shouldn’t have to deload your bar going from the snatch to the Clean. So don’t waste time or energy into building back up for your Clean.**
**We will once again video our second set of the Snatch, Clean, and Jerk this week. Send the videos to me and we will do some breakdowns of everyone’s lifts on Wednesday and maybe Thursday before class.**
Clean Complex:
1 Squat Clean + 1 Hang Squat Clean + 1 High Hang Squat Clean
For Time:
30-20-10
Dbl DB Hang Cleans
DB Burpee Deadlifts
CrossFit Wig Wag 