Week 7 Boom

1) Olympic Lift Skill (15 min)
5 sets of
1 Clean + 1 Split Jerk + 1 Hang Clean + 2 Split Jerk

Note: If you are still working on your press technique substitute the split jerk for any of the previous presses worked on earlier in the cycle. Choose your progression of clean that your most comfortable with (Hi-hang, Hang, Below the knees, Floor). Perform a squat clean or power clean depending on your skill level with the clean. Avoid building to a heavy complex and focus more on your setup and execution of your split jerk.

Beginner/Intermediate – Power Clean
Advanced – Squat Clean

2) WOD
EMOM 10
1st – 3 Clusters + 1 Bar Facing Burpees
2nd – 3 Clusters + 2 Bar Facing Burpees
3rd – 3 Clusters + 3 Bar Facing Burpees
….
10th – 3 Clusters + 10 Bar Facing Burpees

M – 95
F – 65

Note: Choose a weight for your clusters where you can complete all 3 UB. Decrease the number of burpees by 3 if you don’t finish a round.

3) AP
Midline
3 Rounds
30+30 sec side plank (One foot Elevated)
30 Straight Arm Russian Twists (with plate)