Surge Elite Performance & Fitness – CROSSFIT

2 Rep Power Clean

6 Sets: (Every 2 Minutes)

Build to today’s heavy 3 rep Power Clean

*May drop the bar between each rep, if you can perform TnG unbroken

Metcon (Weight)

5 Sets: EMOM

Minute 1 = 150-200m Row

Minute 2 = 5 Double DB Hang Power Cleans + 5 DB Front Squats (For Load)

Minute 3 = 9-12 Sit Ups + 3-6 Strict Pull Ups/Supine Row

Competition

TnG Power Clean

12 Minutes Build to today’s 2RM TnG Power Clean

Metcon (9 Rounds for reps)

3 Sets:

1 Minute Max Reps TnG Power Clean (60, 70, 80% of Part A)

1 Minute Max Double Unders

1 Minute Max (Bar Muscle Up, Pull Ups, Toe to Bar)

Rest 2 Minutes

Set 1 = 60%, Bar Muscle Ups

Set 2 = 70%, Chest to Bar Pull Ups

Set 3 = 80%, Toe to Bar

Overhead Squat

3 Sets:

1 Behind the Neck Snatch Grip Push Press + 2 Overhead Squat (Building) (RPE 6-7)

2 Sets:

1 Behind the Neck Snatch Grip Push Jerk + 2 Overhead Squat (RPE 7-9)