Technical Weightlifting


Clean and jerk complex
5 sets

1 clean pull
2 hang squat cleans
2 thruster into split jerk
CFO Class: Maximal Weightlifting

2 rep max Clean & Jerk

We now get back to some maximal weightlifting at our midway point through the cycle. Tension We have spoken about tension lately, alot. Our success in weightlifting can be summed up to the athletes ability to remain under tension to produce force and when recieving force. Tension starts in the midline and maintains in the midline, the connection between the driving force of our legs and the barbell.
CFO Class: MetCon

3 rounds for time of:

5 Power Cleans 205/125lbs
21 box jump overs 24/20″

A Metcon where we should be able to grind out quick singles as there are only 15 total reps, keeping the box jump overs smooth and consistent, chipping away. Going back and forth between two very different stimuli, this is not a slow workout but it is not a sprint until the end.
Shoulder Accessory

3 sets
7/7 turkish get ups
60s T hold 5/2.5lbs