OPEN PREP BEGINS 1/4
BARBELL CLUB SUNDAYS 10:15-11:45 - BEGINS 1/8
SIGN UP FOR CF OPEN!
WARM-UP
AMRAP X 4 MINUTES
10 ALT. LUNGES W/ ROTATION
5 INCHWORM WALKOUTS
15 BANDED PULL-APARTS
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE POWER CLEAN & PUSH JERK.
3 SETS*
3 CLEAN DEADLIFTS
3 CLEAN SHRUGS
3 CLEAN HIGH PULL
3 MUSCLE CLEAN
3 STRICT PRESS
*ALL THREE SETS ARE TO BE DONE WITHOUT DROPPING THE BARBELL.
INTO..
5 MINUTES PREP FOR BARBELL COMPLEX:
1 POWER CLEAN
+
1 HANG POWER CLEAN
+
2 PUSH JERKS
STRENGTH
ON A 15 MINUTES RUNNING CLOCK
10 SETS
1 POWER CLEAN
+
1 HANG POWER CLEAN
+
2 PUSH JERKS
(SCORE IS WEIGHT)
ACCESSORY WORK
BENCH PRESS
3X15 (LIGHT TO MODERATE WEIGHT)
SUPER SET W/
10 TEMPO BB BENT OVER ROWS (1,2,2,1)
