Wednesday


Published May 15, 2018


3 min Z1

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Crossover Symmetry

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Coach leads group through:

With an empty barbell:

10 Upright Rows
10 Front Squats
10 Hang Power Cleans
10 Tall Cleans
10 Hang Squat Clean

x 2 rounds

 

A. Every 1:30 X 7 Sets: 3 Position Power Clean + Push Jerk
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible using perfect form. This should be performed as high hang, above the knee, from the floor, and finishes with 1 Push Jerk.

B. Every 1:30 X 7 Sets: Clean + 3 Front Squats
Continue building load from complex 1. Build as heavy as possible using perfect form.

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2 minutes on / 2 minute off for 5 rounds

10 DB push press, 50/35#
10 box jump overs, 24/20”
Calories on aB

***goal is to increase output on bike each round
Round 1 = 80%
Round 2 = 85%
Round 3 = 90%
Round 4 = 95%
Round 5 = 100%


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