-5mins to build-
A) EMOM 7 mins:
Squat clean + front squat + split jerk
-Into-
5mins to find:
Max complex from above
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B) For time:
3 Rounds-
9 – 15 – 21 T2b
9 – 12 – 15 Hang squat cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg
200m Run
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-If time-
C) Alt Tabata:
Chin over bar isometric hold
Plate front raise isometric hold
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Notes:
Part A – For the olympic part of our class today we have a complex, this complex starts from the floor so for some this will be the limiting factor, for others it will be the overhead to finish but this is ideally where we want it to be. This will start to feel fairly heavy rather quickly due to loading and the quick time frame, so go in to this with a plan A and also a plan B incase things go a little of course. Once the 7 rounds are done the 5mins will start for you find the heaviest complex. Aim to have around 3 attempts to allow some recovery between attempts otherwise if you keep going as an EMOM you will most likely be lifting a lot less than optimum.
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Part B – For our conditioning today we have only 3 movements with one of them being a run…. it’s a short run so using this to try to shake off the arms and legs while still moving. You won’t gain much ground here but you could lose ground if you take it too lightly, find that pace that allows you to move with purpose but also one that won’t make you come to a stop when you come back inside.
For our other two movements we will be ascending in reps from round to round, keep in mind how grippy this could potentially be if we are going for big sets here.
Focusing on nice big kips during the t2b here and trying to breath while deep breaths while doing so, and thinking about relaxing that grip as much as possible when ever you can during the hang cleans.
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Part C – Is only if we have time, just a little bonus for the class if things have run smoothly and to plan. Scaling the chin over bar to a ring row hold if needed.
