Weightlifting Technique

a) 4 x 4 tall jerk

b) 4 x tall power clean
CFO Class: Clean & Jerk

5 x 1 Power clean + 1 Squat Clean + 1 Jerk
@ 50-60%

Athletes should have a focus of driving through the floor to extend the hip. Too often we see athletes trying to force the hip into the bar, when we should be letting hip extension happen as a natural result of driving the legs through the floor in order to produce the highest amount of directional force. This is for the clean and the jerk.
CFO Class: MetCon

As many rounds as possible in 15mins of:

12 Handstand push-ups
6 Power Snatch 135/95lbs
25 ft Handstand walk
15/12 cal Machine

The purpose of this workout is for athletes to beggin accumulating intensity. We have a pretty intensive cycle beggining next week, this workout is meant to produce a stimulus for athletes to attack, this is no puppy dog workout, the reps are meant to be maintainable for the gymnatics and weightlifting, with athletes cruising on the machine.
Tempo Conditioning

4 rounds
2min Bike RPE 6
1min rest
1min Bike RPE 8
2min rest
Post chain/Midback accessory

4 x 15 Bent over DB fly’s