Skill
EMOM for 10 minutes:
Clean and Jerk

We’ve got our first in-gym Olympic lifting meet next Saturday the 29th at 9:45 am, so we’ll be getting a few final sessions of practice in before those of you that are signed up get a chance to test your lifts.

Take this time to get a solid sense for what weights you can always hit, what weights you can get most of the time (but not always), and what weights are possible but a major challenge.

Workout of the Day
For time:
60 wall balls
60 kettlebell swings
60 wall balls

15 minute time cap

This workout is a great example of the difference between simple and easy. If you have a few weights that you switch between on the kettlebell, use a heavier option today; the swings are meant to be challenging, and it’s ok if they break down into sets smaller than ten. Start with smaller sets on the wall balls so that you go into the kettlebell swings with some good energy. If you’ve still got gas in the tank after the swings, take a more aggressive pace on the second set of wall balls. Anyone who does the second set of 60 wall balls unbroken gets a high-five (to redeem, email team@cfdavis.com).

standard: 12/8 lb ball, 16/12 kg kettlebell
rx and sport: 20/14 lb ball, 32/24 kg kettlebell
metcon: 3×3:30 on, 0:30 off