September 7, 2019 – Weightlifting

Warm Up

10:00 on a continuous running clock
Rounds Not For Time
5x Scorpion stretch each way
5x Reach throughs each way
5x Russian twists each way 15/10kg
5x Dead Bug each way
5x Bird Dogs each way
5x 1/2 Turkish Get Up each way 20/16kg (*med/heavy)

A. 5 minute EMOM of Hang Power Cleans and Hang Squat Cleans

Every 1 minute for 5 minutes (5 rounds):
2 Hang Power Cleans @ 50%
1 Hang Squat Clean @ 50%

B. 5 minute EMOM of Front Squats and Split Jerks

Every 1 minute for 5 minutes (5 rounds):
2 Front Squats @ 50%
1 Split Jerk @ 50%

*FS > (13X1) Tempo

C. 5 minute EMOM of Barbell Behind the Neck Push Presses

Every 1 minute for 5 minutes (5 rounds):
3 Barbell Behind the Neck Push Presses @ 60%

D. 5 minute EMOM of Power Cleans

Every 1 minute for 5 minutes (5 rounds):
2 Power Cleans @ 70%

E. 5 minute EMOM of Squat Cleans

Every 1 minute for 5 minutes (5 rounds):
2 Squat Cleans @ 80%

F. 5 minute EMOM of Clean and Jerks

Every 1 minute for 5 minutes (5 rounds):
1 Clean and Jerk @ 90%

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