Technique/Baseline Max: 12 Min
· EMOMx5: 1-2 Split Jerks building (start at 50% ish)
· Min 5-12: Find 1RM Split Jerk (from Rack is ok/preferred)
LeanFit:
· EMOMx5: 10 DB shoulder to OH (light/med weight)
· Min 5-12: 7 Min AMRAP
o 50ft Bear Crawl
o 15 Hollow Rocks
o 15 Double Dumbbell Hang Snatches
Notes: Coaches, spend a solid 5-10 min doing a specific shoulder/split jerk warmup/mobility work and explain all parts of the movement. Give constructive feedback to all athletes throughout timed lifting portion.
LeanFit: Use your legs on the DB shoulder to OH. This is just about volume and learning to generate and transfer power from bottom half of body to get something overhead. Make hollow rocks as difficult as possible on AMRAP (stretch arms and legs out, its ok to break these up). Use hip drive on snatches and focus using shoulder stabilizer muscles to catch in a solid/stable position OH.
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“Coaster”
5 RFT-14 Min Cap
· 10 Deadlift (205/145)
· 20 Medball Situps (20/14)
· 15 Wall Ball (20/14)
FW: RWAN
LF: Sub single heavy KB for deadlifts, RWAN
Notes:Goal should be to do all reps unbroken. Focus on engaging core on deadlifts and staying in a solid front rack position on the wall balls.
