July 27, 2022

Wednesday, July 27th 2022

Warm-up
A. General
3mins Row or Bike @increasing intensity on each min
10 Empty Bar thrusters

B1. Specific
JERK
– Split Stance Jerk press
– Tall Jerk, Forehead height*
– Dip + Pause in Drive + Tall Jerk
– Tempo Split Jerk
* Heels elevated, body full extended

B2. Specific
Power Clean + Squat Clean
– Tall power clean onto plates
– Tall ½ squat clean, onto plates
– Tall Squat clean
Run through complex with members

Weightlifting
Clean and Jerk (Power Clean + Squat Clean + Jerk)
1 x (1+2+1) @60%
2 x (1+2+1) @70%
3 x (1+2+1) @75%
Rest 2-3 minutes between sets

TC: 16 min
Score: Weight

Scaling Options
Beginner
Power Clean + Squat Clean + Jerk
6 x (1+1+1) @ technical

Intermediate & Perform
As Written

Metcon
Metcon (Time)
27-21-18-15-12-9
Thrusters 95/65lbs
Bar facing burpees

KG:45/30 KG
TC: 16 min
Score: Time

Scaling Options
Beginner
21-18-15-12-9
Thrusters @ Empty Bar
Burpees

Intermediate
Thrusters 75/55 lbs
Bar facing burpees

Perform
Every 7 mins x 3
15-12-9
Thrusters 95/65lbs
Bar facing burpees

Extra Accessory
Metcon (Weight)
Iso dynamic Bent over lateral raise
3×15/side

Alternate side every 5 reps