Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique Review/Deliberate Practice: of the Clean and Push Jerk (10 minutes)
2. Strength Cycle Week 4: Intensity Day
20 minute to work up to a heavy set of 5 for the day
Strict Press 5RM
15 minutes to work up to a heavy set of 5 for the day.
3. "Righteous Grace"
30 Squat Clean and Push Jerk (135/95lbs) for time.
(6 minute cut-off)
LIII: As rx’d.
LII: AMRAP in 6 minutes of squat clean and push jerk or push press. If your squat cleans are developing, power clean the weight, correct your set-up, and then front squat. Use your “Grace” weight.
LI: muscle clean and push press up to 20 reps in 6 minutes. Focus on positions of the movements.
🏋️♂️Open Gym Cash-out:🏋️♀️
(to be done if you have extra time for Open gym)
Min.1: 30s Max Ring Muscle Ups, 3-5 Strict Chest to Bar Pull-up or Piked Ring Rows
Min.2: 2-3 Handstand Push Negative (add deficit as appropriate) or :20-:40s HS Hold
Min. 3: 20s Hanging L-sit or tuck