Warm up
2 Sets
1:00 Bike (easy to moderate)
25 Single Unders
5 Single Arm Dumbbell Clean and Push Press (each arm, light)
10 Wall Ball (light)
-Then-
Build to Clean and Jerk weight.
Scoring: Checkbox
Snatch Tech Work
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
**Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialing in those consistent issues with your technique.**
Scoring: Load
Pause Back Squat + Back Squat
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 3 Back Squat @ 7/10 RPE
1 Pause Back Squat + 3 Back Squat@ 8/10 RPE
1 Pause Back Squat + 3 Back Squat @ 8/10 RPE
Scoring: Load
Accessory
3 Sets
:20-:30 Barbell Back Extension Hold
20 Standing Landmine Twists
10 Ring Support Knee Ups
Scoring: Checkbox
Metcon Every minute (21:00) Minute 1: 6 Clean and Jerks (135/95) Minute 2: 12 Wall Balls (20/14) (11’/10’) Minute 3: 24 Crossover Single Unders or (48 Double Unders) Scaled Every minute (21:00) Minute 1: 6 Clean and Jerks (115/80) Minute 2: 12 Wall Balls (20/14) (10’/9’) Minute 3: 20 Crossover Single Unders or (40 Double Unders)
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