Wednesday Nov 27, 2019
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

You clean, you burpee, you jump.

Competition Class

Strength

GYMNASTICS

Kipping/Butterfly C2B
60%, 50%, 40%, 30%, 20%, 50%, 40%, 30%, 20%
Best UB set of C2B Pull-ups (rest 1min b/w efforts)
Complete 20s HS hold immediately before each set
*if 0, or still working on pull-ups, do 7 sets of 5 perfect kip/btrfly pull-ups as high as possible

OLYMPIC WEIGHTLIFTING

A) 4 x 1 - 2-pause power clean (2s @ knee, 2s @ power) + 1 pause jerk (2sec in dip)

B) 3 Clean & Jerk @ 50/55/60/65
2 @ 60/65/70/75
1 @ 70/75/80/70/75/80/80
(- / +  2.5-5# from last week)
*stay power as long as possible

C) 12 x 2 Banded Speed Clean Pulls @ 55% 1RM

BARBELL CONDITIONING

5min EMOM
min1: 5 Clusters
*each min add weight & decrease 1 rep
start @ 115/75, add 20/10 pounds each round

MetCon

CLASS

 Fun E2M12M
2 Hang Clean
2 Burpee Box Jump AHAP

8min AMRAP
2, 4, 6, 8 . . .
Hang Power Clean 135/95
Burpee Box Jump 24/20