Monday, October 3rd, 2022

3 rounds

30 seconds arm circles
30 seconds med ball good mornings
30 seconds scap pull-ups
30 seconds Med ball elbow hold
30 seconds butt kickers
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks

Every 1:45 minute on the minute x 8 rounds

Front Squat x 4 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 4 reps or beat it

Competitive:
As many reps as possible in 15 minutes
400m run
15 toes to bar
15 DB snatches (50/35)

Performance:
As many reps as possible in 15 minutes
400m run
15 hanging leg raises
15 DB snatches (35/25)

Lifestyle:
As many reps as possible in 15 minutes
200m run
15 hanging knee raises
15 DB snatches (25/15)