Warmup

At low intensity to start, steadily ramping intensity on the rower through the rounds:

20 Calorie Row + 20 Slow Air Squats

16 Calorie Row + :30s Spiderman and Reach – Video

12 Calorie Row + :30s Walkouts – Video

8 Calorie Row + :30s Wall Squats – Video

Clean and Jerk Warmup

2 Sets, building slightly between with light loads (~30-45% of 1RM):

3 Clean Deadlifts

3 Hang Muscle Cleans

3 Push Presses

3 Front Squats

3 Hang Power Cleans

(short break)

3 Power Cleans

3 Front Squats

3 Push Jerks

For Time:

50 CTB Pull-Ups

200 Double-Unders

10 Power Cleans

10 Front Squats

10 Jerks

Rx Barbell – 245/165

Time Cap – 13:00

Stimulus wise, we are looking for a loading that makes us uncomfortable.

In “Georgia”, we have a gymnastic pairing of pull-ups and double-unders to start, followed by a barbell finish with a loading that is intended to be slow and grinding. Naturally, many of our workouts will consist of combinations that illicit a high power output, and some workouts, such as today’s, we want to purposefully grind our way through, repetition by repetition.

Again intended to be a very heavy and challenging load, we are looking for the following criteria to be met to find the right stimulus:

• The prescribed load must be able to be completed as 3 “touch and go” power clean and jerks, or,

• Use 80% of our estimated 1RM Clean and Jerk

-Rest 10 min –

Skill conditioning

For time :12:00 min cap

3 rds

25 DB DEADLIFTS 35/50

50’ front rack WLUNGE35/50

3 rope climbs