Weightlifting

6 sets
2 low hang power clean + 2 low hang squat clean + 1 Thruster
On 2mins x 16mins

3 Tempo Back squats

5:5:x:0, using the same weight across each set

Building off of last weeks front squats, athletes should be heavier across all sets. Athletes will descend in the squat over 5 full seconds, pause in the rock bottom of their squat for another 5 full seconds, then explode and right back into the next rep with zero pause at the top between reps. Looking for athletes to stay on tension and stay tall throughout the squat with the weight balanced from heel to midfoot. This will be especially difficult in the bottom on the third rep of each set.
CFO Class: MetCon

4 rounds for time of:
10 Power Snatches 95/65lbs
10 Cal Machine
15 Overhead Squats 95/65lbs
5 Bar muscle ups

Every now and then we are faced with one of those competition style MetCon’s. With a deload week coming up and one of the biggest holidays of the year, this workout comes in good timing. A truly balanced metcon where athletes will have to stay focused on movement mechanics, ensuring solid reps, while under duress. The fast paced snatches and machine going into the more slow controlled overhead squat and methodical but power bar muscle ups will be a contrast of efforts. Athletes should understand that they will need to adjust their mentality and pacing through each round accordingly.
Power Conditioning

On 3mins x 18mins

200m row
4 HAP wallballs
Accessory

5 sets
10/10 split stance pvc palloff press
20 Alternating DB strict press