Fitness:
A. Power Clean + Front Squat (OT3M)
1.1.1 reps (start moderate and build)
*Do a cluster set every 30 seconds
B. 4 Rounds for time:
15/12 Calorie Ski
12 Front Squat (50/35kg)
12/9 Push Ups
*15 min cap
Performance (Open and Quarterfinal focus):
A. Squat Clean & Jerk: (OT3M)
1.1.1 reps @ 72%
1.1.1 reps @ 76%
1.1.1 reps @ 80%
1.1.1 reps @ 82-84%
1.1.1 reps @ 75%
*Do a cluster set every 30 seconds
B. 0 min:
For time: (5 min cap)
21-15-9
Thruster (42.5/30kg)
Kipping HSPU
10 min:
For time (5 min cap)
15-12-9
Hang Power Snatch (52.5/35kg)
Strict Handstand Push Ups
Sweat: Row Progressions Part 1
8 sets - 90 sec on, 3 min rest (22s/m)
*as fast as you can sustain at this rate
**turn up drag factor 20-30
B.Row Progressions Part 2
Working in sets of 60 sec on, 60 sec rest - accumulate 2.75K/2.5K
Weightlifting:
(0 - 15 min)
A. Squat Clean & Jerk: (OT3M)
1.1.1 reps @ 72%
1.1.1 reps @ 76%
1.1.1 reps @ 80%
1.1.1 reps @ 82-84%
1.1.1 reps @ 75%
*Do a cluster rep every 30 seconds
*If you did this in class, then complete:
5 x 5 Weighted Pistols (each side)
*Start easy and build.
(15 - 25 min)
B. Clean Pull + Above Knee Clean Pull + Mid Thigh Clean Pull
5 x (1+1+1) Start at 90% and build if your timing and positions are good.
(30 - 40 min)
C. For time:
10 Dumbbell Squat Snatches
5 Bar Facing Pogo Burpees
8 Dumbbell Squat Snatches
4 Bar Facing Pogo Burpees
6 Dumbbell Squat Snatches
3 Bar Facing Pogo Burpees
4 Dumbbell Squat Snatches
2 Bar Facing Pogo Burpees
2 Dumbbell Squat Snatches
1 Bar Facing Pogo Burpees
*alternating reps for squat snatches
*Get some intensity but primary focus is moving well.
DB: (32.5kg/22.5kg)
(10 min cap)
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