CJ Wednesday

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
A) Sotts Press 4 x 4
B) Snatch High Pull + Snatch
60/2, 70/1, 75/1, 80/1, 85/1, 90/1
C) Snatch Pull + Hang Snatch Pull
105/1+1 x 5

GYMNASTICS

3 Rounds
5 Beat Swings, 4 Beat Swings with tap, 3 pull-ups, 2 C2B

3 Rounds Strict
4 pull ups 3 CTB pull ups 2 bar mu
Rest 2min between rounds
then 3 rounds kipping
4 pull ups 3 CTB pull ups 2 bar mu
*Rest 3min between Strict & Kipping work

LOWER STRENGTH

6 Sets
12m Barbell Walk (back rack, Heavier than last week)
Rest 2min between sets
(set up racks 12m apart - walk from one end to the other)

MetCon

12min to find Max in the Complex:

1 Power Clean + 1 Thruster + 1 Clean (squat) + 1 Front Squat + 1 Jerk
*must be UB
*touch and go between thruster and clean

For Time:
10 Clean and Jerks
8 Clean and Jerks
6 Clean and Jerks
4 Clean and Jerks
2 Clean and Jerks

Rx = 115/75, 135/95, 155/105, 185/125, 205/145
Rx+ = 155/105, 185/125, 205/135, 225/155, 245/175