Wednesday, June 12
Warm-up
15/12 cals Air bike (or same calories on the rower or 200m run)
5 Inchworm
5 RDL
5 Good mornings
4 Deadlifts, starting from mid-shin (empty/light barbell)
4 Hang power cleans, starting from just above the knees (empty/light barbell)
4 Front squats (empty/light barbell)
4 Shoulder presses (empty/light barbell)
4 Clean & jerks, starting from mid-shin (empty/light barbell)
Strength A
20 min to find a heavy single rep Clean & Jerk
If you’re feeling great, go for a new 1RM. If you’re less experienced, use the time to stay lighter and work on technique.
Movement Demos
Metcon
For time:
15 Clean & Jerks, 115/75 lbs
30/20 Bike Calories
15 Clean & Jerks, 115/75 lbs
This one is short! Big classes may need to use two heats.
Strength B
5-5-5-5
Athlete Instructions
3-4 Sets of 2-5 reps.
Use 80-110% of 1RM clean.
5-4-3-3
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hold 1-2 minutes.