June 20, 2019 – Weightlifting

On a 13:00 continuous running clock
RNFT…
5x 1/2 Turkish Get Up each way
5x Scorpion stretch each way
3x Iron Cross stretch each way
5x Single arm KBS each way 16/12kg
1x Bear Crawl – Across checker mats/ back of gym
5x Hollow Rock
5x Optiste arm/ leg Dead Bugs each way
5x Bird Dogs each way
5x Burpees – Warm up pace

> Scorpion DEMO

> IronX DEMO??
https://youtu.be/PcJO0gfKEAc
Every 90seconds perform…

A. Clean Grip Deadlift 5 x 5

Clean Grip Deadlift
– 5 sets of 5 reps @ 80%
Rest as needed

*% based of Clean Grip Deadlift 10RM

B.

Clean "Complex"
Every 90seconds x 6sets
1×3 Clean High Pull @55%
2×2 Clean High Pull @ 65%
3×1 Clean High Pull @75%
1×3 Power Clean @ 65%
2×2 Power Clean @75%
3×1 Power Clean @ 80%
Scoring: Not Scored

*Percentages of Clean & Jerk 1RM
On the Clock…
Sets 1 – 3 every 45seconds
Sets 4 & 5 every 60seconds
*2minutes before last lift

C. Clean and Jerk 1-1-1-1-1-1

Clean and Jerk
– Set 1 – 1 rep @ 70%
– Set 2 – 1 rep @ 70%
– Set 3 – 1 rep @ 70%
– Set 4 – 1 rep @ 80%
– Set 5 – 1 rep @ 80%
– Set 6 – 1 rep @ 90%
Rest as needed

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