Warm Up
10:00 Not for Time of:
10x Russian Twists (each way) with kettlebell
5x Broad jumps
10x Slam Balls 20/14kg
3x Turkish Get Up (each way) 12/8kg
5x Single Arm Kbell Swings – each way
5x step up step down
5x goblet squats
at 10:00 – spend 5:00 work lifting positions
A. Thruster + Split Jerk
Thruster + Split Jerk
every 30sec for 5:00 min perform
1 thruster + split jerk @ 50% of Clean 1RMScoring: Not Scored
B. Clean Complex
Clean Complex
15:00 min to find a heavy Clean complex of:
1x hang clean
1x clean
1x push jerk
1x hang clean
1x clean
1x split jerkScoring: Not Scored
* Goal is whole set to be unbroken
* Squat all Cleans
C. More Thruster Stuff
More Thruster Stuff
Thruster ladder
E2MOM working with %'s of heavy complex final weight
1. 9x reps @ 70%
2. 7x reps @ 80%
3. 5x reps @ 90%Scoring: Not Scored
