Friday, February 2nd 2024

WARM UP – bike

3x

:30 bike (increasing intensity)

:15 rest

:30 burpees/air squats/v-ups

:15 rest

MOVEMENT/MOBILITY – moderate band

*grab moderate band

1:00 half kneeling banded lat stretch / side

:45 Hand Cuff Stretch

2x :45 Spanish Squat Hold

*grab DB

4/4 single db arnold press

:30 deep goblet squat stretch

10 Goblet Squats

:30 spiderman stretch / side

4/4 db clean and jerk

PRIMER – Barbell

4 Slow motion clean Pulls

4 Jump and Catch in power Position

2 Hang Squat Cleans

4 Split Jerks w/ no barbell

4 Split Jerks w/ Barbell (pause in catch)

2 Squat clean and split jerk

then,

Warm up wall walks and WFHSPUs and build up to metcon weight

METCON and OLY

0:00-12:00

AMRAP – 12

6 Deadlifts 165/115 (Rx+205/145)

5 Wall Facing HSPUs

4 Hang Power Cleans @ 165/115 (Rx+205/145)

3 Wall Walks

NOTES Hang power cleans need to be unbroken for majority of the workout, but they should feel heavy!.

HSPU need to be done with no more than1 break

MODIFY Wall Facing – to riser or pike HSPUs

@ 16:00

Every 2:00 x 5 Sets

1 Power Clean

1 Hang Clean

1 Jerk

drop/reset (no more than :10)

1 Clean and Jerk

*any style jerk

*start moderate and build to a heavy complex