06.01.18

Warmup
With an unloaded bar and a 6 min running clock perform 2-3 rounds:
Clean High Pull x 5
Hang Muscle Clean x 5
Strict Press x 5
Hang Power Clean x 5 – 2 sec pause in the Catch
Push Jerk x 5
Hang Squat Clean x 5 – 2 sec pause in the Catch
Split Jerk x 5
Mobility
Joint Mobility:
Wrist Circles 10-15 each direction
Elbow Circles 10-15 each direction
Arm Circles 10-15 each direction
Arm Rotations 10-15 each direction
Tricep Stretch Side Bends 10-15 each direction
Torso Rotations 10-15 each direction
Hip Circles 10-15 each direction
Walking Lunge and Twist 10-15 each leg
Side Lunge 10-15 each leg
Skill
Rocket Jump Progression
Class will form lines facing the coach. Coach will move through each part of the below progression step by step with athletes performing each part for 5 reps “Ready – Go” Style
1 – Standing to Hollow “Catch”
2 – Standing to Hollow “Catch” + Squeeze to Standing
3 – Standing to Hollow “Catch” + Squeeze to Jump
4 – Standing to Hollow “Catch” + Squeeze to Jump + Back to Catch
5 – Full rocket jump
SEE THE PROGRESSION HERE:
https://vimeo.com/228601466
Strength
With a 30 min running clock.
Clean and Jerk
Performance
Squat Clean and Jerk
2×5 @60%
3×3 @70%
2×3 @75%
2×2 @ 80%
Rest 2 min between sets
Lifestyle
2×5 @60%
2×3 @70%
5×3 @75%
Rest 2 min between sets
Fitness
Work on Touch and Go sets, adding weight across so long as movement remains solid.
Metcon
For time under a 12 min cap
Fran
21-15-9
Thrusters
Pull Ups
P – 95/65
L – 75/55
F – 65/45