attwpbDec 8, 20201 min readWednesday 12.9.20"If you want to be successful, you can't be content with pretty good."Pre-Class:2:00 Cardio1:00 Banded Hamstring Distraction1:00 DorsiflexionWarm Up:3 Rounds of :30RowScap Push UpBox JumpEmpty Barbell:5 Elbow Rotations5 Front Squats5 Strict Press5 Romanian Deadlifts7 Hang Power Cleans + 1 Push Jerk6 Hang Power Cleans + 2 Push Jerks5 Hang Power Cleans + 3 Push Jerks4 Hang Power Cleans + 4 Push Jerks3 Hang Power Cleans + 5 Push Jerks2 Hang Power Cleans + 6 Push Jerks1 Hang Power Clean + 7 Push Jerks
"If you want to be successful, you can't be content with pretty good."Pre-Class:2:00 Cardio1:00 Banded Hamstring Distraction1:00 DorsiflexionWarm Up:3 Rounds of :30RowScap Push UpBox JumpEmpty Barbell:5 Elbow Rotations5 Front Squats5 Strict Press5 Romanian Deadlifts7 Hang Power Cleans + 1 Push Jerk6 Hang Power Cleans + 2 Push Jerks5 Hang Power Cleans + 3 Push Jerks4 Hang Power Cleans + 4 Push Jerks3 Hang Power Cleans + 5 Push Jerks2 Hang Power Cleans + 6 Push Jerks1 Hang Power Clean + 7 Push Jerks
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a