Fitness:
A. 6 sets: (OT2M)
6 Front Rack Reverse Lunges (each side)
*Complete all on one side before changing.
*After each set, complete 10 Slider Jacknives
B. 5 Rounds for time:
5 DB Thrusters (22.5/15kg)
10 V Ups
15/12 Calorie Echo Bike
30 Plate Hops
Performance:
A. 6 sets: (OT2M)
5 sec Max Isometric Clean Grip Pull
- at the 30-sec mark -
1.1 Hang Power Cleans
(Do a rep at the 30 and 45-sec mark)
*Start at 70% of 1RM HPC and build each set.
B. 5 Rounds for time:
5 Kettlebell Thrusters (32/24kg)
10 Front Squats @ 50%
90-sec active recovery on Bike Erg
*Damper 1 and RPM must be at or over 80/70 rpm.
*15 min cap
Sweat:
For time:
Ski:
3 sets:
40/30 Calories
1 min rest
4 minutes rest
Bike Erg:
3 sets:
40/30 Calories
1 min rest
4 minutes rest
Row:
3 sets:
40/30 Calories
1 min rest
Weightlifting:
(0 - 9 min)
A. Tall Jerk: (OT90)
6 x (1 @ forehead + 1 @ chin + 1 @ rack)
*Keep light and focus on feet, speed and lockout.
(15 - 25 min)
B. Split Jerk: (OT2M)
5 x 1 x 75-85%
(30 - 42 min)
C. 6 sets: (OT2M)
5 sec Max Isometric Clean Grip Pull
- at the 30-sec mark -
1.1 Hang Power Cleans
(Do a rep at the 30 and 45-sec mark)
*Start at 70% of 1RM HPC and build each set.
if you did that in class:
C. 3 Rounds:
10 Deficit Deadlifts (2")
*Focus on position and glute drive
- into -
15 Hip Extensions (use a partner and box)
- rest 1 min -
15 Monkey Feet Standing Leg Curls
- 90-sec rest-
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