Belly Flop
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)
Gymnastics
Not for Score:
Set #1: 40% of Max Ring MU + 100 DU + 40% of Max Ring MU
Set #2: 35% of Max Ring MU + 80 DU + 35% of Max Ring MU
Set #3: 30% of Max Ring MU + 60 DU + 30% of Max Ring MU
Set #4: 25% of Max Ring MU + 40 DU + 25% of Max Ring MU
Rest 2:00 between sets.
Clean and Jerk Complex
5 Sets of the Complex:
1 Hang Squat Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk
Set #1 - 70% of 1RM Clean and Jerk
Set #2 - 74% of 1RM Clean and Jerk
Set #3 - 78% of 1RM Clean and Jerk
Sets #4+5 - 78-86% of 1RM Clean and Jerk
Based off feel on the final two sets.
Aim is to hold onto the bar for the entire duration of the complex.
Belly Flop
21-15-9:
Box Jump Overs, Power Cleans
CTB Pull-Ups, Front Squats
Lateral BB Burpees, Push Jerks
Rx Box - 24"/20"
Rx Barbell - 115/80
Leg Strength:
10 Goblet Squats + 20 Walking Lunges
*3 Rounds
Then,
Cyclone
5 Rounds for Time:
16 Alt. DB Snatches
12 Abmat Situps
8 Burpees