Welcome Coach Darcy!

Competition Class

Strength

12min to find:

Hey Team,

Friendly reminder: Please prioritize the strength, conditioning and skill work based on your current needs. If you are a metcon master but lack some strength, prioritize the strength work & leave the metcon to the end.

If skills are in need of development, get those done first. A fresh CNS is much better at developing skills than a fatigued one.

If your conditioning is the area that needs development, prioritize it.

Additionally, there are upper body & lower body strength workouts and 3 conditioning workouts that you can add in to your week at the bottom of Monday's posts.

 

Here's Monday:

12min to work to:
1RM Clean & Jerk

On a 15min Clock:
10 squat clean & jerks
95/65 (Rx+ = 135/95)
15 burpees over bar
8 squat clean & jerks
115/75 (Rx+ = 185/125)
15 burpees over bar
6 squat clean & jerks
135/95 (Rx+ = 225/145lbs)
15 burpees over bar
4 squat clean & jerks
165/105 (Rx+ = 255/155lbs)
15 burpees over bar
2 squat clean & jerks
185/125 (Rx+ = 275/165)
15 burpees over bar
MAX squat clean & jerks
205/135 (Rx+ = 305/185)

SKILLS & DRILLS

3 Rounds of
8ea T, Y & W
2 Wall Walks
10 Shoulder Taps

HSPU
Descending Ladder Strict HSPU for time:
If you missed this last week, start here. If you were successful last week, add 1 rep and start there. In the below example, start @ 9.
Start @ 33% of ME UB Set and decrease 1 rep each set
So if 24 is your strict max, start @ 8 reps
then do 7, 6, 5, 4, 3, 2, 1 - resting as little as possible

then . . .
6 rounds of 25% of best UB kipping set
20sec rest b/w rounds (only if you were successful last week)

10min EMOM
1 Hang Snatch

5min EMOM
2 Snatch Pulls @ heaviest hang snatch