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Saturday 12.01.2018

POSTED ON November 30, 2018

Saturday | 12.01.2018

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Warm Up: 10-12min
 
50ft Samson Lunge
5 Hips Down Push-ups
10 Heidens
 
x2-3 sets
 
5 Empty Bar Deadlifts
5 Hang Power Cleans
5 Push Jerks
5 Front Squats
 
x2-3 sets
 
Partner Metcon: 30min
 
RX (Level 1)
 
“you go I go format”
 
9 Deadlifts 155/105
7 Hang Cleans 155/105
5 Lateral Burpees Over Bar
 
4 rounds (each partner does 4 rounds total)
 
4 Push Jerks 155/105
6 Front Squats 155/105
5 Lateral Burpees Over Bar
 
4 Rounds (each partner does 4 rounds total)
Intermediate (Level 2)
 
“you go I go format”
 
9 Deadlifts 135/95
7 Hang Cleans 135/95
5 Lateral Burpees Over Bar
 
4 rounds (each partner does 4 rounds total)
 
4 Push Jerks 135/95
6 Front Squats 155/105
5 Lateral Burpees Over Bar
 
4 Rounds (each partner does 4 rounds total)
 
Beginner (Level 3)
 
“you go I go format”
 
9 Deadlifts 75/55
7 Hang Cleans 75/55
5 Lateral Burpees Over Bar
 
4 Rounds (each partner does 4 rounds total)
 
4 Push Jerks 75/55
6 Front Squats 75/55
5 Lateral Burpees Over Bar
 
4 Rounds (each partner does 4 rounds total)
 
Cool Down: 10min
 
3 Rounds For Quality
 
6/6 Side Plank Rotations
30 Flutter Kicks
6/6 Single Leg Glute Bridge
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