Thursday Nov 19, 2020
  • Classes
    • 6am
    • 9:30am
    • 12pm
    • 4pm
    • 520pm
    • 640pm

Overhead Complexity

Strength

E2M14M

1 Strict Press
1 Push Press
1 Split Jerk
*start @ 50% 1RM, add 5-10# each round

 

MetCon

5x 2min AMRAP


10 Burpee Box Jump Overs
AMRAP Power Cleans w/ remaining time
Rd1: 95/65, Rd2: 115/75, Rd3: 135/95, Rd4: 155/105, Rd5:175/115

1 min rest between rounds

WARMUP
3 Rounds
15 KBS, 9 Burpees

MOBILITY
1min contract relax childs pose
10 pvc pass throughs
10 around the worlds
10 cuban press
10 frog to hamstring
5 inchworm scorpions

SPECIFIC WARMUP
5 strict press + 5 push press + 5 jerks w/ empty bar
then 3 of each with light load
then 1 of each with medium load

INTENTION
Shoulder strength & jerk tech
Should be able to work to close to 1RM strict press

metcon SPECIFIC WARMUP
3 x 3 burpee box jumps + 3 quick single power cleans (build PC load each round)

INTENTION
Short intervals of fatigued BB cycling
Should have at least 1min on power cleans each round
last BB should be around 75-80% of 1RM

SCORE: power clean reps ONLY

SCALES
burpee reps if taking longer than 1min
BB load (try to finish @ or around 80% of 1RM

Coaches Notes

KINDA EQUIPPED

E2M14M
1 Strict Press
1 Push Press
1 Split Jerk2min AMRAP
10 Burpee Box Jump Overs
AMRAP DBL Power Cleans w/ remaining time

BODYWEIGHT / HOUSEHOLD GEAR

10min EMOM
1 Strict HSPU + 1 kipping HSPU
*go to deepest deifict possible

5x 2min AMRAP
10 Burpee Broad Jumps
AMRAP OO Power Cleans w/ remaining time

one minute rest in btw rounds

– Eric Barber