10.13.18

Compare to Saturday 1/27/18

Warmup

Simon Memory Drill x 6 min

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. Review 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
1 Complex: 3 TnG Squat Cleans

Metcon

10 Rounds for time with a partner. Athletes choice of how to split the work. 20 min Cap.

20 Wall Balls
15 Deadlifts
10 Push-ups

P – 30/20, 155/115, Hand Release
L – 20/14, 135/95
F – 14/10, 115/75, Box Push-up

Cashout

Level 1: 4 Strict Pull-ups, 2 Strict Pull-ups, 1 Strict Pull-up
Level 2: 15 Strict Pull-ups, 8 Strict Pull-ups, 2 Strict Pull-ups
Rest up to 2 min between sets