Skills
2×2+2 muscle clean from power position + tempo front squat (5 seconds down)
2×3 tall clean (on toes)
Strength
Clean
Sport: 3×1 @ 80-85% of 1RM clean; 5×1 – building to a 1RM
Life: 3×1 @ 75-80% of 1RM clean; 5×1 – building to a 1RM
Fundamentals: 8×1 – same weight across all sets
Metcon
5 rounds for time of:
200m run
3 bar muscle ups
5 Curtis P’s (Power clean + L front rack lunge + R front rack lunge + push press) 135/95
7 lateral burpees over bar
*Rest 1:00 up completion of a round. Subtract all rest time for final score.
Life:
5 rounds for time of:
200m run
3 jumping bar muscle ups
5 Curtis P’s (Power clean + L front rack lunge + R front rack lunge + push press) 115/75
7 lateral burpees over bar
*Rest 1:00 up completion of a round. Subtract all rest time for final score.
Fundamentals
5 rounds for time of:
200m run
9 ring rows
5 Curtis P’s (Power clean + L front rack lunge + R front rack lunge + push press) – chooe load
7 lateral burpees over bar
*Rest 1:00 up completion of a round. Subtract all rest time for final score.
