Tuesday 111516

Strength Focus
Clean Complex

From Last week
5×2 @80-90% of 1RM found last week – drop and reset between full complexes
This means do a Power Clean & Push Jerk & Front Squat & Hang Squat Clean & Split Jerk. Then drop the bar. That's 1. Do it again. Then Rest. Do that for a total of 5 sets.

Find your 5RM ‘Pretty Much" touch and go - not a huge bounce off the floor - very gentle.
Do the deadlifting in this cycle if you struggle with heavy, in metcon, touch and go deadlifts. You will get three chances to find a 5RM and the goal is to add to it every time. Keep them respectable. Not a very hard bounce off the floor.

Metcon Focus
Kettlebell Swings (70/53)
Burpees to 6″ target

Gymnastics Focus
25, 50 or 75 Kipping HSPU for time*
*Complete 30 Double Unders every time you break
Open season is closing in on us. True open standards should be used as often as possible.
**Pick a number that you could do in possibly 3-5 sets.

Coach Steve