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)
"Well Done Is Better Than Well Said." Pre-Class: 1:00 Pigeon Stretch Each Side 2:00 Barbell Thoracic Opener 1:00 Child's Pose Warm Up: 3 Rounds: :30 Assault Bike :30 Push Up To Down Dog :30 KB Swings
"The Only Person You Are Destined To Become Is The Person You Decide To Be." Pre-Class: 1:00 Puppy Pose 1:00 Shoulder To Floor Each Side 1:00 Wrist Stretch Warm Up: 2:00 Couch Stretch Each Side 2:00 P
"Discipline is choosing between what you want now, and what you want most." Pre-Class: 2:00 Row Or Ski 1:00 Banded Cross Body Stretch Each Side 1:00 Banded Hamstring Distraction Warm Up: AMRAP 8 30 Si