Weightlifting

Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) – 4 x (1+1+1)

  • Clean High-Pull + Hang Clean (below knee) + Clean – (1+1+1)RM; 90% x (1+1+1), 95% x (1+1+1) (% of RM)
  • Clean Pull (controlled eccentric in proper position) – 85%x4, 90%x4, 95%x4, 80%x4
  • Halting Clean Deadlift (knee) (controlled eccentric in proper position) – 80%x3x2, 85%x3, 90%x3, 80%x3
  • Parallel Front Squat – 65%x4x2, 80%x4, 90%x4x2

At the 0:00-6:00

3 RFT:

  • 1 Legless Rope Climbs
  • 6 Thrusters, 60kg
  • 2 Rope Climbs
  • 6 Thrusters, 60kg

Rest 3 m…

At the 9:00-15:00

3 RFT:

  • 1 Legless Rope Climb
  • 6 OHS 80kg
  • 2 Rope Climbs
  • 6 OHS 80kg

Rest 3 m…

Complete as many rounds and reps as possible in 8 minutes of:

  • 12 Toes to Bar
  • 9 Deadlifts (225/155 lbs)
  • 6 Box Jump-Overs (24″/20″)