WEDNESDAY 12/21

julia
Wednesday, December 21, 2022 - 01:51

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)


CIRCHIIT