banner

FRIDAY 20210716

Warm-up

200M Jog
15 PVC Passthru
15 PVC Good Mornings
15 PVC Overhead Squats
10 Air Squat w/Thoracic Reach
10 Bird Dogs
10 Dead Bugs
10 Internal/External Fire Hydrants
Pigeon Stretch
Wrist Stretch

* Coach-led Barbell Warm-up for Hang Clean/Jerk *


Strength and Skill

Every 2:00 for 12:00 (6 sets):
Hang Clean + Front Squat + Jerk Complex*

* Start moderate and build to a heavy in this complex for today. This complex helps build confidence in your normal clean and jerk by adding some additional fatigue with the front squat.


Weightlifting Complex: 1 Hang Clean + 1 Front Squat + 1 Jerk

Weights used for 1 Hang Clean + 1 Front Squat + 1 Jerk

Scoring: Load


FITNESS 20210716

4 Rounds for Time with a 16 Minute Cap:
21 Wallballs (16/12#)
15 Russian KBS (53/35#)
9/6 Strict Pull-ups

Scoring: Time


PERFORMANCE 20210716

4 Rounds for Time with a 16 Minute Cap:
21 Wallballs (20/14#)
15 Pull-ups
9 Hang Power Cleans (135/95#)

Scoring: Time


Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin