Essentials:
A.
4 Sets
Med Ball Clean x 15 reps
On the 3 min Marks
B.
5 Sets
Front Squat x 2 reps 75%(+15lbs) across all Sets
On the 2 min Mark
C.
21-18-15-12-9
Goblet Squat
Burpees
Fitness:
A.
Clean and Jerk
12min
Build Up to 80% effort, this means there are is some left in the tank and weight is not compromising your form. Then perform 5 singles at that 80% (This means there should be about a 60sec rest between reps). If you were here last week for this then increase weight by 15lbs
B.
5 Sets
Front Squat x 2 reps 80% (+15lbs) across all Sets
On the 2 min Mark
C.
21-18-15-12-9
Overhead Squats 95/65
Bar Facing Burpees
Performance:
A.
Clean and Jerk
12min
Build Up to 85% (+15lbs) and then perform 5 singles at the 85% (+15lbs)
B.
5 Sets
Front Squat x 2 reps 80%(+15lbs) across all Sets
On the 2 min Mark
C.
21-18-15-12-9-6-3
Overhead Squats 135/95
Bar Facing Burpees
+
Competitor Session 2:
A.
For Time:
Thruster x 100 reps 45/35
-Rest Exactly 10min Between A and B-
B.
4min Max Cal Airdyne
C.
Not For Time:
Accumulate 75 Shoulder tap heels to wall
A. 255#
B. 290#
C. 12:39 Rx
D. 4:54 (100 thrusters for time)
E. 103 (4-min max calories on airdyne)