Performance:
Weightlifting:
A. Power clean + Split Jerk ; Emom x 16 ; starting at 65-70% of your 1rm and ascending. No misses!
B. No hook Snatch Pull from 1″ deficit @100-103% of snatch x 6 singles. Done every :90
C. Jerk Drive 3×5@100% of your Front SqT
Conditioning:
Teams of 2:
Buy-In: 2001 Meter Row (alt every 250m)
7 rds of,
9 burpee box jump overs 30/24
11 Power clean + Jerks 155/108
Cash-Out: 2001 Meter Row (alt every 250)
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Becomplete:
A. :20 bike sprint @100% + 30′ Hs walk ; rest 2:30 x 8
B. Weighted semi sup pull-ups 5×3 heavy across
C. Ring support holds x :15-:20 seconds + :15-:20 Wall press (laying at stomach arms overhead pressing through wall) ; rest 1 min x 6-8
D. DB Sa row 8-10 reps x 4 sets
E. Crossover symmetry
Fitness:
“Never Forget”
Teams of 2:
Buy-In: 2001 Meter Row (alt every 250m)
7 rds of,
9 burpee box jump overs 30/24
11 Power clean + Jerks 155/108
Cash-Out: 2001 Meter Row (alt every 250)
*Bear Complex =
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press