Warm-up:
Clean Position Stretches
Burgener Clean Warm-up
Push Jerk Tech
Part 1:
A) EMOM 10 min
- 3 – Power Clean + Jerk
- @ 60-65%
B) Clean High Pull
- 4 x 3 @ 80%
- Clean High Pull Demo: http://youtu.be/LgEq6nHK9yE
Part 2:
AMRAP 10 min
Ascending Ladder (2,4,6,8,10,12…)
Push Ups
Alt. Lunges
Pull Ups
Sit Ups
RX +:
HR Push Ups
OH Alt Lunges (45/25)
CTB Pull Ups
GHD Sit Ups
Push Up Demo: http://youtu.be/0Poew3Nmwvo