Monday 2.4.2019

2019 Qualifier Athletes

Pausing Split Jerk
5 Sets of 2

63%, 68%, 73%x3. 2 second pause in dip and catch.

Clean and Jerk
On the Minute x 11:
1 Clean and Jerk

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Front Squat
On the Minute x 5:
1 Front Squat (Building in Weight)

"Funny Bone"
24-18-12:
Dumbbell Snatch (70/50)
Box Jump Overs (30/24)
Front Squats (155/105)

Odd-Object Conditioning
For Time:
75' Handstand Walk
75' Sandbag Walk (150/100)
15 Sandbag Cleans (150/100)
75' Sandbag Walk (150/100)
75' Handstand Walk

2019 Open Athletes

Pausing Split Jerk
5 Sets of 2

63%, 68%, 73%x3. 2 second pause in dip and catch.

Clean and Jerk
On the Minute x 11:
1 Clean and Jerk

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Front Squat
On the Minute x 5:
1 Front Squat (Building in Weight)

"Funny Bone"
21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)