General (8:00)
:30 Bike or Row
:30 jumping jack
3 rounds
___________
5 Banded pass through
5 Scap push up
2 Inch worm
4 Spiderman
2 rounds
___________
Specific (12:00)
5 V Up
10 Hollow rock
10 Superman
5 Kip swing
5 Kipping hanging leg raise (progressively lifting higher)
5 Toes to bar
__________
3 Burpee
3-5 Burpee toes to bar (focus on accuracy for hands, and cycle rate. Scaling versions for athletes)
_________
3 Deadlift
3 Power Clean
3 Push Press
3 Push jerk
3-5 Clean and jerks (at base weight that leads into strength piece)
In 12:00 window, build to a heavy/max clean and jerk (any style)
RXConditioning:
5 burpee toes to bar
3 wall walk
2 clean and jerk (225/155lb.)
10 rounds for time
Sub: 15 minutes
Cap: 18:00
Intermediate:
5 burpee toes to bar
3 wall walk
2 clean and jerk (155/105lb.)
10 rounds for time
Baseline:
5 burpee
5 V Up
12 Plank shoulder tap
4 clean and jerk (35/15lb.)
6 rounds for time
(5:00)
3x:15-:30 Copenhagen plank each side
Today we kick off the week as we should! With a doozy. Due to the process of elimination, we are assuming we won’t see a heavy CJ this week in the Open, so let’s get strong. And well, if we do, you’ll also be prepped. We will go heavy to start and then go cyclical and heavy throughout the conditioning. The load you choose today to finish each round should be able to be done 2 reps in :30 or less, so it is ok for it to feel heavy without risk of failing. You know you have the right stimulus if your first couple rounds each take you under 1:20 or so. And we can naturally expect slowing.