Clean and Jerk Complex On the 1:30 x 6 Sets: 1 Hang Squat Clean 1 Squat Clean 1 Power Jerk
21-15-9: Power Cleans (135/95) 50 Double Unders After Each Round
Directly Into…
21-15-9: Front Squats (135/95) Hand Release Push-Ups
Extra Credit:
6 Rounds:
20/15 Preferred Cals
20 GHD (3 Sit Ups/3 Back Extensions)
"When I lost all of my excuses I found my results." Pre-Class: 2:00 Cardio 1:00 Pass Throughs 1:00 Wall Pec Stretch 1:00 Banded Tricep Stretch Warm Up: 3 Rounds 25' Duck Walk 25' Inchworm Walk R1 - :3
"All progress depends on the irrational person." Pre-Class: 2:00 Cardio 1:00 Wrist Stretches 1:00 Front Rack Stretch Warm Up: 3 Rounds 250m Row 10 KB Swings :30 Plank EMOM 10: Odd - 5 Touch & Go Power
“Never stop doing your best just because someone doesn’t give you credit.” With A Partner Complete: 8 Rounds Of "Cindy" 6 Rounds Of "Nancy" 4 Rounds Of "Helen" 2 Rounds Of "Randy" 1 Round Of "Karen"