Get your tall socks ready!

Get your tall socks ready!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob (5 min)

3. "Team Glen"
For time:
60 Clean and Jerk 135/93
Run 1 mile
20 Rope Climbs
Run 1 mile
200 Burpees

Athletes Run as a team but split all other reps evenly. One athlete working at a time.
(45 minute cut-off)

LIII:as Rx’d
LII: AMRAP 6:
Clean and Jerk (up to 60 reps total)
Run 1 Mile
AMRAP 6
Rope Climbs (up to 10 reps)
Run 1 Mile
AMRAP 5:
Burpees (up to 100 reps)

Scale Clean and Jerk weight to your “Grace” weight or as needed, sub plank climbs for rope climbs as appropriate.

LI: AMRAP 4:
Muscle Clean and Push Press
Rest 1 minute
800m Run
Rest 1 minute
7 Plank Climbs
Rest 1 minutes
800m Run
Rest 1 minute
AMRAP 4:
Burpees


Have fun!
 

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