Tuesday 1-23-18 S

Monday, January 22, 2018

Warm Up: 

Partner 2 K Row  

- resting partner stretch lasts/wrist/forearms 

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Grab box or plate depending on mobility....

2 Sets of Hip Mobility:

Couch Stretch X 30 secs per 

Frog Stretch X 30 secs 

Elevated Pigeon Pose (off plate or box) X 30 secs per  

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Set up BB off rack and grab your own BB for HPC...

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Skill Work with Empty BB: 

Front Squats    

Hang Power Cleans  

- this is practice for strength  

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Hang Squat Cleans  

Front Squats 

Bar Facing Burpees 

- this is practice for the workout   

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Strength & Skill: 

Every 3 Mins for 18 Mins: 

A1. 2-3 Front Squats @ 75-80% 

- partner up and build off a rack  

- last week we did 3 FS @ 70% 

A2. 3-4 Hang Power Cleans @ 175/115

- set up your own barbell  

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Rest 2 mins (unload barbells) 

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For Time: 

15-12-9-6 of: 

Hang Squat Cleans @ 95/65 (adv. 115/75) 

Front Squats @ 95/65 

Bar Facing Burpees 

 

Score = Total Time for workout 

 

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