Warm up: row 2k


A) build up to a heavy clean. Then do it emom for 30 min. Try to not change your weight at all. But if you missed your weight badly change it. If it is only a little to light, rather than going up; just move it better.

B) split jerk. Build up. Then do same weight emom for 12 min. Same protocol as clean as far as staying at same weight.

*At this point your training should be about 90 min. If you are under 70 min you probably are just checking a list and not optimizing each movement. Warm up your lifts properly. Get as much out of every lift as possible. Rest enough after cleans to be able to use considerable loads.

C) if you have time do class Metcon only. If you started with only minimal time to train do class skill and Metcon.

D) last if you have time:

10 min 1 min on/1 min off

Max effort strict chin-ups. Boys only one big set per minute. Girls two sets.

E) 50 single leg glute bridges per side. Not for time and partition however you choose.

Sunday, September 18th, 2016 at 3:59 pm / Competitive