September 4, 2017

A. Warm Up
Coaches Choice
followed by an empty bar set on your Back Squat Cap this at 15 minutes!
Scoring: Not Scored

B. Back Squat 10-8-6-4-2
Within 12 minutes: Every 2 minutes, for 10 minutes (5 sets):
Back Squats

1. Set 1 – 10 reps @ 60%
2. Set 2 – 8 reps @ 75%
3. Set 3 – 6 reps @ 80%
4. Set 4 – 4 reps @ 85%
5. Set 5 – 2 reps @ 90+%

3 minutes to rest and transition to CLEAN TECHNIQUE

C. 3-Position Clean + Split Jerk 1-1-1-1-1-1-1-1-1
Every 90 seconds, for 13:30 (9 sets):
1 3-Position Clean + Split Jerk
Loads per set (by %): 55, 60, 65, 60, 65, 70, 65, 70, 75
​
Coach's Notes:
percentage of your 1 RM C&J
rest 3 minutes

D. 21-15-9 Kettlebell Swings, Burpees, and AbMat Sit-Ups
21-15-9 Reps for Time:

1. Kettlebell Swing @ 32/24 kg
2. Burpee
3. AbMat Sit-Up