Weightlifting Technique

Clean & Jerk

6 x 1 clean pull + 3 Scarecrow cleans
CFO Class: Clean & Jerk

Clean & Jerk

1. EMOM x 3
70% x 4
2mins rest

2. EMOM x 3
60% x 6
2mins rest

3. EMOM x 3
55% x 8
2mins rest

4. EMOM x 3
50% x 10

Today we introduce barbell cycling, this will be the highest volume training piece of the week. We should be sure to recognize that these percentages are completely maintainable, its just the volume that will get challenging. The first two sections will be where we want to push for speed per repetition and work on cycling the barbell quickly. The last two will see a drop off in speed and more of a focus on maintainability.
CFO Class: MetCon

2 Rounds for time of:

20/16 cal Bike
12 Burpees
2min rest

This is an all out gut check. We should attempt to relentlessly attack this workout like we are being unleashed towards a workout standing in the way between you and your goals, your goals just on the other side. With only two rounds and a 2min rest in between athletes should look for a 1:2 work to rest ratio at least, scaling repititions to ensure this happens is key. The challenge then becomes, can we sustain our time from round 1 to round 2?
Strength Accessory

3 Sets
3 Weighted strict pull-ups
3 BTN Push press
Power Conditioning

6 sets
8/6 Cal Ski Erg @ damper 10
3 x (2 Burpee box jumps 30/24″ + 2 HAP wallball)

Rest as needed
*On the burpee box jumps, land in a fully extended position at the top of the box for maximal power output on the jump
Core, iso

3 sets
15s L sit hold on rings
30s GHD sit-up hold @ parallell
45s Plank hold
90s Rest