A) Power clean + push jerk:
3x 1.1.1
Squat clean + split jerk:
3x 1.1.1
-20min cap-
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B) For time:
15 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg
15 Pull ups
15 Thrusters
15 T2b
10 lateral burpees
10 Thrusters
10 Pull ups
10 Thrusters
10 T2b
10 Lateral burpees
–
-If time-
C) 2-3 Rounds:
10 Turkish sit ups
30 Sec lying flutter kicks
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Notes:
Part A – For our lifting piece today we have 20mins to get through 6 working sets and also our warm up/building up sets. You have 3 sets of 3 power clean + push jerks and then into 3 sets of 3 squat clean + split jerks. These are all done as singles and you can have up to 10 sec rest between reps during your set. You will be looking at around 90 sec to 2mins rest between each set (most likely closer to 2mins during the squat cleans as these will get pretty gassy with the heavier loading) so take this into consideration while you are building up to your working weight so you don’t run out of time. But at the same time make sure the 3 sets are tough, don’t sandbag because you are afraid of running out of time.
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Part B – Our conditioning piece today is going to be very gassy…. the combo of thrusters and pull ups never fail to jack the heart rate…. so don’t feel like you have to rush through those bigger sets of thrusters, you can still go unbroken but think about keeping a smooth controlled rhythm so you can focus on your breathing to help keep your heart rate in check for as long as possible. Same goes for the gymnastics side of things, nothing wrong with going unbroken if it is within your capability but don’t try to rush the reps, be smooth and efficient, this will get spicy on it’s own, no need to crank it up anymore than it needs to.
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Part C – Depending on getting through all the above in time for this piece.
Making sure to try your hardest to keep your heels on the ground during the turkish sit ups. And for the lying leg flutters keep yourself in a hollow body position and trying not to do big long kicks. We only want to think “heel to toe”.
