08/08/2016

Warm-up:

In ten minutes:

2 rounds with an empty barbell:

5 FS

5 On-toe-SJ

5 Good Mornings

then, work up to 70%, CJ

WL:

1) Clean and Jerk 70x3, 75x3, 80x3, 85x3

Strength/Skill:

2A) BS: 70x6x6

2B) 6x8-12 C2B PU

Conditioning:

3) 7 minute AMRAP of Burpees

Competition:

AM:  #1, then:

Clean first-pull with 3 sec pause at knee, 5X5 90-100%

PM: #2A, 2B, Alternate competition workout, to be done separate from class, outside, rain, shine, or molten lava:

Alternating EMOM for 20 minutes:

10 Thrusters @ (115/83)

10 Bar-facing Burpees

PR:

After AM or PM session:

3 sets:

1) 90/90 x5 breaths

2) Side planks x5 breaths each side

3) 20x Alternating Superhumans