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Club Championship News
We decided to change the Masters division age to 40+. If you fall into this category, you have the choice of Rx, Masters, or Scaled. Please let us know if you want to change divisions. The Scoreboard (current list of registrations) is available on the Club Championship Page

WOD

1) In 12-15 minutes, build to a 1RM Push Jerk.

2) Three rounds for time of
10 Clean & Jerks (135/95 lb)
15 Chest-to-Bar Pull-Ups
200 Meter Run

20 Minute Cap – Scale Properly

Mobility) Trap (1st Rib) Smash w/ Mob Ball or Pipe – 2 Min Each Side

Competition Training

1) Every 90 seconds for 15 minutes (10 sets):
High Hang Clean + Clean
Start at 60-65% and build as needed. Drop the weight after the high hang clean, then reset and clean.

2) Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

3) Halting Clean Deadlift 2×3 @4121 tempo
Rest as needed. 2 count up, 1 count pause, 4 count down, 1 count pause, repeat

4) For time:
Row 500 Meters
25 Burpees Over the Erg
100 Double-Unders
25 Burpees Over the Erg
Row 500 Meters

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