Monday, September 19th, 2022

3 rounds

30 seconds pidgeon stretch
30 seconds sweeper stretch
30 seconds assisted squat hold
30 seconds arm circles
30 seconds scap pull-ups
30 seconds Med ball elbow hold
30 seconds double under practice
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks

Every 1:45 minute on the minute x 7 rounds

Front Squat x 5 reps buidling 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:

Every minute on the minute x 12 minutes
Odd minutes:
30 double unders
max reps clean and jerks (155/115)
Even minutes:
rest

Performance:

Every minute on the minute x 12 minutes
Odd minutes:
30 double unders / single doubles
max reps clean and jerks (105/75)
Even minutes:
rest

Lifestyle:

45 single unders
max reps clean and jerks (45/35)
Even minutes:
rest