27
04 '17
Hang power cleans
2-2-2-2-2
Power cleans
1-1-1-1-1
Clean and Jerks
1-1-1-1-1
Acc work
25 slow GHD sit ups
25 slow hip extension
27
04 '17
Friendly reminder, make sure you sign up for classes
Strength
Sumo deadlift
3-3-3-3-3
METCON
3 rounds for time:
1 rope climb
15 sumo deadlift high pulls 95/65
15 overhead squats 95/65
Rx+ Legless rope climbs and 115/85 on the bar
Note: Increase by 1 rope climb each round (Round 1 = 1 rope climb, round 2 = 2 rope climbs, round 3 = 3 rope climbs)
Maintenance/ Mobility
Pancake stretch 2min
