Friday, July 12th, 2019


Published July 11, 2019


400m run

+

Crossover Symmetry

+

Coach leads group through:

With an empty barbell

5 Hang Clean High Pulls

5 Hang Clean Muscle Cleans

5 Front Squats

5 Push Press

Rest 1 min

3 sets

Build through this barbell warm-up!

B.0:00 – 7:30 – Every 1:30 x 5 sets:
1 Hang Power Clean +
1 Front Squat +
1 Push Jerk
Continue to build from Part A.

C. 7:30 – 15:00 – Every 1:00 x 5 sets:
1 Hang Clean +
1 Jerk
Continue to build from Part B.

 

then:

 

5 minutes on / 1 minute off x 4 rounds

20 burpee pull ups

100' DB walking lunge, 50/35#

max calorie AB or row

**look to get the same paces each round

**can scale up to 10 burpee bar or ring MU

**the DB walking lunge steps are done 25' (x4) - you must turn around


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