550 meter row or run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (start this at 20 past the hour)
5 x 3 of squat clean and jerk, up to heavier than workout weight
easy 150 meter jog after each set
Workout (start this at 40 past the hour)
15 barbell thrusters
21 hang power cleans
12 barbell thrusters
15 hang power cleans
9 barbell thrusters
9 hang power cleans
So it is 15-12-9 reps on the thrusters.
It’s 21-15-9 reps on the hang power cleans.
The weight is the same for both, and it is one weight heavier than your Fran weight. Ideally, 135 lbs for the men, 95 lbs for the women.
Competition Team Lift
Do the Skills workout.
Then do the Supplemental workout
Competition Team Skills
EMOM for 20 minutes of:
7 C2B pullups
Do all 15 reps every minute.
20 x 400 meter row
Start every 3 minutes.
Start easy and get progressively faster as you go.