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FRIDAY 20201009

Warm-up

20 Banded Good Mornings
10 Banded Pull-aparts
10 Band Front Raises
Banded Lat Stretch on Rig
20 Glute Bridges
10 Squats w/Thoracic Reach
20 Cat Cows

— Coach-led Barbell Warm-up for Clean + FS + Jerk —


Strength and Skill

8 sets (Every 2 Minutes):
1 Squat Clean + 1 Front Squat (with 2 second pause at bottom) + 1 Jerk (2 sec pause in dip)

Building to a heavy in this complex for today.


1 Squat Clean + 1 Front Squat (with 2 second pause at bottom) + 1 Jerk (2 sec pause in dip)

1 Squat Clean + 1 Front Squat (with 2 second pause at bottom) + 1 Jerk (2 sec pause in dip)

Scoring: Load


FITNESS 20201009

For time:
45/30 Calorie Assault Bike
60 Kettlebell Swings
45/30 Calorie Assault Bike

* 15 Minute Cap

Scoring: Time


PERFORMANCE 20201009

For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

* 15 Minute Cap

Scoring: Time

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