|Rx||A: Back Squats - 3 x 5-8 (Double Progression)|
*Double progression means that once you can achieve all 3 sets of 8 with same weight, then add weight next time and work back up to 3 x 8 before adding weight again.
B: Split Squats (rear foot elevated) - Reps 15-12-9 (Increasing weight each set)
*Choice of DB/KB, Front rack or Back rack with barbell
C: Squat Clean + 3 Front Squats - 8 min to work to challenging weight
L1 - Hang Power Clean + 3 Front Squats
L2 - Hang Squat Clean + 3 Front Squats
L3 - As written from ground
D: For Time (10 min cap):
100 Double Unders
40 TTB / KTE
30 Front Rack Lunges (50% of weight achieved in part C)
L1 - 30 DU or 200 Singles, KTE
L2 - 20 TTB or 40 KTE
L3 - TTB
This is the first event of its kind in San Diego. It is 50% Olympic lifting meet, 50% functional fitness competition and 100% good times with great people! Each athlete will participate in a ladder for both the snatch and the clean and jerk; beginning the lift at the top of the minute and having 45 seconds to complete the lift. (The athlete will then have the 15 remaining seconds to transition to the next barbell.) When an athlete has successfully completed the lift they will move on to the next weight up in the ladder, if they are unable to complete the lift, they may choose to use the remaining time to perform deadlifts, this will be used to differentiate between two athletes who have completed the same weight, note however that the weight must be attempted at least one time. Athlete’s score will be the highest successful completed lift plus deadlift reps. In the event of a tie for a podium spot a third workout will be given in order to determine the tie breaker.
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