TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

ACTIVATION

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
5 Slow Pausing Overhead Squats (empty barbell)
10 Pausing Glute Bridges
:30s Russian Baby Makers

2 Rounds:
200 Meter Jog
5 Deadlifts
5 Hang Muscle Cleans
5 Strict Presses
5 Good Mornings
5 Thrusters
All barbell work above completed with an empty barbell

SKILLS & SPECIFIC WARM UP

Round #1:
400 Meter Run (light pace)
5 Thrusters

Rest as needed (~2:00), followed by Round #2:
200 Meter Run (moderate pace)
4 Power Snatches

Rest as needed (~2:0), followed by Round #3:
200 Meter Run (fast pace)
3 Power Clean and Jerks

BARBELL CYCLING (Advanced & Competitors )

On the 2:00 x 5:
3 Power Clean and Jerks
2 Thrusters
1 Squat Snatch

This complex does not need to be completed unbroken. It is actually recommended to drop the bar from overhead after the 2 thrusters to reset our grip for the snatch.
Percentages based off our estimated 1RM Snatch:
Set #1 – 65%
Set #2 – 70%
Sets #3,4,5,6 – Build to a heavy complex.

CONDITIONING

“Adderall”

Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks

— Rest 3:00 —

Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches

— Rest 3:00 —

Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters

Beginners & Intermediate

Clean and Jerk – #52/35
Power Snatch – #43/30
Thruster – #35/25

Advanced & Competitors

Clean and Jerk – #61/43
Power Snatch – #52/35
Thruster – #43/30