Saturday, April 5th 2018
1. Conditioning
Teams of 3:
100 Cal Row, 100 Deadlifts (135/95)
80 Cal Row, 80 Hang Power Cleans (135/95)
60 Cal Row, 60 Front Squats (135/95)
40 Cal Row, 40 Push Jerks (135/95)
20 Cal Row, 20 Clusters (135/95)
OLY Class @ 11am
1. Tall Jerk + Strict Press in Split Position: 3(3+3).
2. Behind the Neck Jerk: 3,2,2,1,1. Work up to a medium heavy load.
3. Clean+ Push Jerk: (2+2)2, (1+1)3
4. Clean Pull: 3×3
5. 3 sets:
Weighted Sit ups x 25
Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)
Superman Hold x 10. Pause at the top for 3 seconds and squeeze glutes.