Weightlifting Technique

6 x 3 Clean and jerks
*No hook grip, no contact

Releasing our hook grip and not allowing the bar to make contact at all with our bodies will tell us a lot about our lift. It will highlight smaller errors that might go unnoticed otherwise. How’s your hip extension?
Weightlifting

Clean & Jerk

Work up to a heavy:

Power Clean + Squat Clean

CFO Class: Strength

Push press
Work up to a heavy 3 reps

Let’s get heavy! Athletes, ensure that our elbows are not dropping as the we descend, this means we’re probably pressing too early which takes away from the value of leg drive fairly dramatically. There is also the fault of pressing to late which we will notice from a severe arch in the low back, abs should remain engaged during the dip and the drive.
CFO Class: MetCon

AMRAP 6mins
21/18 Cal Row
21 Box jump overs 24/20″

4mins rest

AMRAP 6mins
21/18 Cal Bike
21 Power cleans 135/95lbs

With two shorter amrap’s to deal with today we will have two scores we are going to attempt to recover as much as possible on our 4min rest paying attention to our time of recovery. A lot of fitness is focused on the work, when in reality the fittest people are the ones who recover fastest. Best methods of recovery are going to be staying on your feet and moving around, taking in small quantities of water, and staying mentally loose.
Gymnastics Max Effort

3 x Max Strict handstand push-ups
Conditioning

3 sets
AMRAP 2min Ski
4min rest
Midline Accessory

3 sets
20 GHD sit-ups
10/10 half kneeling landmine rotations
6-8 Strict TTB