A. Power clean TnG cluster 3. 3. 3; rest 10sec/rest 3mins x 3

B. Split jerk from blocks 1. 1. 1 65% of 1rm – emom – 6-8mins

C. emom – Power clean and SJ TnG from the PC straight to SJ 2-3 65% of 1rm CL & J – 6-8mins

+

Row 500m @2k PR pace
rest 3mins x 6 all rows same pace

Notes:
– build per set on PC
– Tech work on SJ
– focus on going straight to the jerk from PC on C
– if the row is to fast to sustain the same pace back it off a bit
– all rows should be the same pace focus on recovery btw rows

3 rounds for time
25 KBS 2/1.5pd
25 burpees

Notes:
– record time

EMOM 15
Kuten viime viikolla

Goblet squat 6-6-6-6-6 reps (add weight for each set)

6min 85% effort:
Row 150m
5 PS 135/95#

rest walk 3mins

6mins 85% effort:
8 box jump sd 24/20″
5 CTB chin ups

rest 3mins

6mins 85% effort:
30 DU
5 burpees
8 walk lunges

rest 3mins

6mins 85% effort:
6 ring dips
6 wall balls 20/14# 10′ target

A1. push press TnG x 5; rest 90sec
A2. amrap CTB chin ups; rest 90sec x 3-4sets

B. emom – 12mins
odd – 5 box jump sd 20/24″ + 8 ring dips
even – 12 GHD situps

C. 50 TGU 1.5/1pd moderate pace alt hands per rep

+

Row 1min 90% aero
rest walk 1min x 4

Notes:
– record weight and ctb total score and individual per set
– rows should be repeatable

Six rounds, each for time of:
Row 500 metres

Rest 3 minutes between rounds

Post total time to the result. Post individual times to comments.

Resisted Nasal Breathing: 15 breaths.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.

4RFQ
20 Back Rack Carry 2xBW
15 Hollow Rocks
10 GHD Back Extensions
Rest 2 Minutes

"OPTathlon 6.0 weekend officially kicked off yesterday afternoon so it should be no surprise…..

The Workout #14

The OPTathlon – Please read the events page for complete details on each workout

For Event 4 – The “Unknown Circuit”
For time:
21 PS (95/65#)
9 burpees over bar (vertical torso)
15 PC&J
9 burpees over bar
9 thrusters
9 burpees over bar

Notes:
– Event Timing:
Event 1 – Clean and jerk 1RM – 10 min time cap
Rest 8-10 min
Event 2 – Triple jump – 3 attempts
Rest 2 min
Event 3 –
Row 500m
Rest 90 sec in rower
Row 500m
-Best possible 1k score
Rest 30-60 min
Event 4 – The Unknown Circuit
Rest 2-3 hours
Event 5 – Reverse shot throw – 16/8# medball
Event 6 – 3k Run

– Be sure to read the official OPTathlon Handbook for all rules and movement standards
– Post scores for as many events as completed to comments below
– Good Luck!!!"