06.07.19

Warmup

2 rounds

Run 200m
15 light Ball Slams
12 Alpine Jacks
5 Prisoner Getups

Mobility

Head/Neck Circles 5 per direction
Shoulder Rolls 10 per direction
Wrist Circles 10 per direction
Windmill with Reach to the Floor 5 per side
Arm Rotations 10-15 each direction 
Torso Rotations 10-15 each direction 
Hip Circles 10-15 each direction
Cat Cows x 10
Spiderman  5 per side
Scorpions 5 per side

 

Skill

Clean Warmup. Coach Will demo each part of the following and point out a few common mistakes, then the class will perform 2-3 rounds of the following with an unloaded bar and a 6 min running clock; 

Clean High Pull x 5
Hang Muscle Clean x 5
Strict Press x 5
Hang Power Clean x 5 – 2 sec pause in the Catch
Push Jerk x 5
Hang Squat Clean x 5 – 2 sec pause in the Catch
Split Jerk x 5

 

Strength
EMOM x 12

Performance/Lifestyle

Hang Squat Clean from the knee+Lunge L+Lunge R+ 2 Jerks

 

-climbing weight across sets, if position suffers lower the load

-If you have less than 20 sec rest between rounds, lower the load

 

Fitness

Hang Power Clean from the knee+Lunge L+Lunge R+2 Jerks

-use a light to moderate load and stick with it concentrating on proper position

-If you have less than 20 sec rest between rounds, lower the load

 

Metcon
3 Rounds for time under a 15 min cap*

Run 400m
25 American KB Swings
15 KB Goblet Squats
10 Toes to Bar

 

P – 24kg/16kg
L – 16kg/12kg
F – Hanging Knee Raises or Toes to Pole, 16kg/12kg Russian KB Swings

 

*For scoring  – If unable to complete in the cap, count total missed reps as 1 second each and add to the time cap.

 

Cashout
3 Rounds of;

– Seal Walk down and Back the length of the turf

– 25 Banded Pull-aparts

 

Rest as needed between sets.