Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. 15-10-5 reps of:
- hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec).
If you don’t know the hang squat clean, hang power clean or hang muscle clean. (10 min)
2. Technique review: the push jerk (10 min)
50-40-30-20-10 reps for time of:
- /2 Push jerks*
*“/2” means half, so 25-20-15-10-5 push jerks. 25 min cut-off.
LIII: push jerks @ 135/95lbs LII: push jerks @ 95/65lbs LI: four rounds not for time of 10 push jerks or push press, 10 sit-ups, 2 minutes of double-under practice
4. Foam Roll!