Strength/Skill:
Every 2 min for 6 Rounds
3 Position Squat Clean (HH, Hang, Floor) + 1 Jerk @55% C&J Max
-Meant to be done unbroken as a complex
Metcon:
15 min AMRAP
10 Box Jumps 30/24”
10 Alt Back Rack Lunges 135/95lbs
10 GHD Situps with 20/14lb medball
Accessory Work:
Bench Press (8-6-4-4)
8 reps ~ 65-70% of 1RM
6 reps ~ 70-75%
4 reps ~75-80%
4 reps ~80-85%
Mobility:
Thoracic stretch with 10# plate and foam roller – 10x 10 sec. (deep breath before starting stretch, little further each time)
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Barb :)
5 + 8 lunges, 2/45# plate jumps, 15# lunges, 14# med ball ab mat sit-ups
50# clean n jerk
4
0
Grace Adler
8+10 box step ups
Box step ups 20”, lunge (mix of forward and reverse)@55#, abmat sit up with 14#. Clean complex 75/75/75/75/80/80
4
0