11.15.18

Warmup

EMOM X 6
10 Jumping Jacks – with mini band around ankles
5 Air Squats – with mini band at knees
3 KB Halos/direction

Mobility

15 – 20 PVC Pass-throughs
10 – 15 Lying PVC Shoulder Raises
Smash Quads with barbell – 1 min/side

Skill

Quickly review the differences between the Power and Squat Clean as well as the Push and Split Jerk
Then Every 30 sec for 3 min, using an unloaded or lightly loaded bar
1 Clean + 1 Jerk, style of choosing

Strength

EMOM X 12
Even: 20 sec of flutter kicks
Odd: 1 Clean + 2 Jerks*

* Athlete’s choice of style: Power or Squat Clean, Push Jerk or Split Jerk
Build in weight across sets as long as technique remains strong

P/L – Hanging L-sit Flutter Kicks
F – Flutter Kicks, done on floor

Metcon

With an 18 min running clock:

Part A
4 Rounds for Time
40 DU or 80 SU
10 Thrusters

Part B
4 Rounds for Time
2 Ring Muscle-ups
10 Front Squats
15 American KB Swings

Score is rounds + reps of AMRAP (“buy in” is not included in the score)

Part A:
Weight should be light, aim to go unbroken or close too for all arounds
P – 95/65
L – 75/55
F – 65/45

Part B:
P – 135/95, 24kg/16kg
L – 5 Pull-ups, 115/75, 24kg/16kg
F – 5 Ring Rows, 95/65, 16kg/12kg

Cashout

5 X 5 Sumo Deadlift
Start Light and build in weight across sets