adelepr What Victory looks like! Go Adele!

 

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

1. Row 1000m (5 min)

2. Ten minutes to practice the eight positions of the clean. Review how to construct hang variations of the clean, then start adding weight for EMOM (10 min)

3. EMOM 10:

  • High hang power clean
  • Hang power clean
  • Hang clean

LIII: 75% of 1RM; as rxd LII: 65-75%; Use muscle, power, or squat clean as appropriate. LI: scale weight as appropriate.

(10 min)

4. “D.T.- ish” for time:

  • 2 rounds of
  • 15 Sit-ups
  • 12 Deadlifts
  • 9 Hang power cleans then...
  • 12-9-6
  • Double Unders x 4 (48-36-24)
  • Push Jerks then...
  • 2 rounds of
  • 15 Sit-ups
  • 12 Deadlifts
  • 9 Hang power cleans (one barbell/same weight per athlete)

LIII: GHD sit-ups, barbells @ 155/108lbs LII: GHD or weighted sit-ups, barbells @ 115/83lbs or as appropriate LI: four rounds not for time of 15 butterfly sit-ups, 2 x 5 deadlifts, 1 x 5 hang muscle cleans

5. Review, as a group, the mobilizations for the month of April (15 min)

Have fun!