COMMUNITY @ 9AM
By Coach Jeff
Skill: Clean and Jerk
Metcon :
“ SHREDY MERCURY “
As many Reps as Possible in 18 minutes
5 Lateral Burpee Over the Bar
10 Deadlift@ 225/155
15 WallBall@ 20/14
Rest: 2:00
@ 20:00-27:00
Clean and Jerk (For Load)
***Here’s how it’s going down***
-Part A) At the start of 3,2,1 go, Athlete A will perform 5 Lateral Burpee’s over the bar, followed by 10 Deadlifts, ending with 15 WallBalls. Once Athlete A is finished, they can Tag Athlete B and they will perform 5 Lateral Burpee’s over the bar, followed by 10 Deadlifts, and 15 WallBalls. This pattern will continue until the 18 minute mark is up.
-Part B) At the 20 minute mark, Teams will have 7 minutes to Find a Heavy Clean and Jerk. This will not be for Reps, but will be for LOAD. Your score is the Amount of Reps for completed for Part A) and the Combined Load for Part B).
WEIGHTLIFTING @ 10AM
LIFT 1:
Snatch Balance
*10 Minutes Building
*Primary Focus is speed and confidence under Bar
LIFT 2:
Hang Snatch Pull + Hang Snatch
*15 Minutes Building
*Hang is knee
ACCESSORY:
Deficit Snatch Pull (stand on 25# plates)
5 x 2 starting at best complex weight
THE PUMP @ 11AM
BENCH PRESS:
1RM
*20-25 minutes to do this
ARM + AB EMOM
EMOM 20:
Min 1: 10-15 Bench Press @ ~50% of Max
Min 2: 10-15 Bentover Rows
Min 3: 10-15 Plate Curls + 10-15 Plate OH Tricep Ext
Min 4: 30 Bicycle Crunches each side
*you should be in groups of 4 for this, with a person at each station