Lift
i) EMOTM 8 Minutes(Light) of:
Clean Pull + Hang Clean High Pull + Squat Clean
ii) EMOTM 8 Minutes (Light) of:
High Hang Squat Clean + Split Jerk (2)
iii) 8 Minutes To Establish:
1RM Clean & Jerk
MetCon
For Time:
32/40 Calories Assault Bike
Rx: 5 Clean & Jerk @ 90% (Based On 1RM Established Above)
Scaled: 15 Clean & Jerk @ 60% (Based On 1RM Established Above)
[7 Minute Time Cap]
MetCon
On Every 5th Minute For 8 Sets Perform:
200m Run
20 SA Hang DB Clean & Jerk (35/50#)
2 Squat Snatch (95/135#)
2 Rope Climbs
Strength
i) Push Press 8-8-8-3-3-3 (Ascending)
ii) Deadlift 8-8-8-3-3-3 (Ascending)
MetCon
For Time:
60 Burpee To Target (4/6″)
[6 Minute Time Cap]
Strength
EMOTM 20 Minutes of:
Min 1-5: 4 Back Squats @ 75%
Min 6-10: 3 Back Squats @ 80%
Min 11-15: 2 Back Squats @ 85%
Min 16-20: 1 Back Squat @ 90%
MetCon
“RCSC Baseline”
For Time:
1000m Row
80 Double Unders
60 Air Squats
40 Pullups
20 Calories Assault Bike
[12 Minute Cap]
Technique & Movement – Olympic Lifting
i) 15 Minutes To Establish A Heavy Single of:
Power Snatch
OH Squat
Hang Squat Snatch
Squat Snatch
Snatch Balance
ii) 15 Minutes To Establish A Heavy Single of:
Power Clean
Front Squat
Hang Squat Clean
Squat Clean
Jerk
Functional Fitness
MetCon
5 Rounds For MAX Reps of:
60s Ski Erg
60s Hang Power Clean (55/75#)
60s Front Rack Reverse Alternating Lunges (55/75#)
60s KB Swings (.5/1 Pood)
60s KB SA S2OH (.5/1 Pood – Switch Arms Every 5 Reps)
60s Rest
