September 26, 2017

A. Warm Up
Coaches Choice
Mobility and Activation

Cap this at 15 minutes!
Scoring: Not Scored

Remember the rep scheme is a suggestion. Feel free to adjust according to how you feel

B. Clean and Jerk 5-4-3-2-1-1-1-1-1-1
Within 20 minutes: Clean and Jerk

1. Set 1 – 5 reps @ 55%
2. Set 2 – 4 reps @ 65%
3. Set 3 – 3 reps @ 75%
4. Set 4 – 2 reps @ 85%
5. Set 5 – 1 rep @ 90-95%
6. Set 6 – 1 rep @ 95+%
7. Set 7 – 1 rep
8. Set 8 – 1 rep
9. Set 9 – 1 rep
10. Set 10 – 1 rep

Rest as needed
Complete C1, scale as required to C2 or C3 if you have no HSPUs
C. 1 set, for quality, of one of the following according to your skill level

1. C1. Max Strict Handstand Push-Ups
2. C2. Max Kipping Handstand Push-Ups
3. C3. Max Weight Floor Seated Dumbbell Shoulder Presses

Rest as needed between sets
rest and prepare 5-10 minutes for Elizabeth

D. 21-15-9 Power Cleans and Ring Dips
​Power Elizabeth
21-15-9 Reps for Time:

1. Power Clean @ 135/95 lbs
2. Ring Dip