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Friday 12.28.2018

POSTED ON December 27, 2018

Friday | 12.28.2018

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Warm Up:
 
5 Clean High Pulls Below the Knee
5 Hang Power Clean
5 Sumo Good Mornings
5 Push Jerk
5 Thorax Rotation
 
x2-3 sets
 
Foundation:
 
A. Find a heavy of this following complex
 
1 Hang Power Clean + 2 Hang Squat Clean in 5 sets.
 
Metcon:
 
RX (Level 1)
 
1min Squat Clean 135/95
1min Shoulder to Overhead 135/95
2min Squat Clean 135/95
2min Shoulder to Overhead 135/95
3min Squat Clean 135/95
3min Shoulder to Overhead 135/95
Intermediate (Level 2)
 
1min Squat Clean 115/85
1min Shoulder to Overhead 115/85
2min Squat Clean 115/85
2min Shoulder to Overhead 115/85
3min Squat Clean 115/85
3min Shoulder to Overhead 115/85
 
Beginner (Level 3)
 
1min Squat Clean 95/65
1min Shoulder to Overhead 95/65
2min Squat Clean 95/65
2min Shoulder to Overhead 95/65
3min Squat Clean 95/65
3min Shoulder to Overhead 95/65
 
Cool Down:
 
3 Rounds For Quality
 
1min QLT L/R
1min Half Saddle L/R
1min Half Split L/R

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