warm up: Assault bike 5 min chill(10/7 cal per min avg)+:15 sprint/:45 chill x 5

mobilize as needed

A. 2 snatch lift offs+1 full snatch to max. Then 6×1 at 85%

B. Front Squat+Jerk to max. Then 6×1 at 85%

C. Class. For the skill use a clean deadlift*. Follow the rep scheme and :03 lower. Metcon at 90%

Clean Deadlift
Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Finish extending the knees and hips to achieve a standing position with the bar at arms’ length, making sure to keep the quads, glutes and abs tight. The body should be extended slightly behind vertical to maintain slightly more pressure on the heels than the balls of the feet. Return the bar to the floor under control.


Sots Press. Behind the neck if needed.

5 sets of 5


5 sets of 7

Hollow Rocks

5 sets of 25

Monday, December 3rd, 2018 at 7:14 am / Competitive