11/2/20 - Monday
Indoor Class:
A) 7x (1 Hang Clean + 2 Cleans)
*Start at 60% and work up
**Can't Squat Clean? Do Power Cleans
B) For Time:
15 Power Clean and Jerks
30 KB Swings
45 Toes to Bar or Hanging Knee Raises
30 KB Swings
15 Power Clean and Jerks
T1- You pick the weight
T2- 95/65 BB and 53/35 KB
T3- 115/75 and 53/35 KB
Competitor- 135/95 and 70/53 KB
Outdoor Class:
A) 7x (1 Hang Clean + 2 Cleans)
*Start at 60% and work up
**Can't Squat Clean? Do Power Cleans
B) For Time:
15 Power Clean and Jerks
30 KB Swings
45 V-Ups or Abmat Situps
30 KB Swings
15 Power Clean and Jerks
T1- You pick the weight
T2- 95/65 BB and 53/35 KB
T3- 115/75 and 53/35 KB
Competitor- 135/95 and 70/53 KB
Mobility -
1:00 Foam Roll IT Band each side
1:00 Side Lying T-Spine Rotation each side 1:00 Foam Roll Lats
1:00 Pigeon Stretch each side
20 Cat/Cow