Thank you to everyone who came out to our tailgate today! Hope you all had a good time. If you left anything at the gym please be sure to get it tomorrow!
A. Power Clean + Split Jerk, 7×1, rest 2:00
B. Power Clean + Pause Split Jerk, 5×3, rest 2:00
We are now working up to a heavy single. Each set should increase in intensity (load). If you are new to this progression, please follow “B” to establish a solid movement pattern.
4 Rounds for Time
20 Alt. OH Lunges (45/25)
20 Burpees to a Plate
-15 min cap-
Dose Response: Aerobic Endurance – This piece is aimed at your aerobic system but contains an element of overhead stability strength and muscular endurance. Choose a load for the OH lunge that allows you to keep your scapula in proper position (not shrugged) while going through full range of motion in the lunge.
A. Front Squat, 2×10, rest :90
B. Thruster, 2×10, rest :90
12 min AMRAP
3, 6, 9, 12, 15 etc…
Thrusters (moderate – 9 UB)
A. Power Clean + Front Squat + Hang Power Clean + Front Squat + Push Jerk – tough single
B. Back Squat, 1 1/4 – find heavy 3
C. 2 Strict Press + 2 Push Press, x5 – work up to weight first
D. Alternating GHD and Handstand workshop. Will vary on experience level
If you were in last Monday A and B should be performed at same or heavier