Warm Up:
3 RFQ of:
:20 Seconds Max Reps Each of:
Shoulder tap Left/Right + Push Up
Double Leg Mountain Climber
Front squat (PVC/15/35/45#)
:20 Seconds Max Reps Each of:
Shoulder tap Left/Right + Push Up
Double Leg Mountain Climber
Front squat (PVC/15/35/45#)
@ Easy pace with smootch controlled tempos; Rest as needed
Lift:
Coach Led Hang Clean Progression=
Hang Clean Pull (ATK)/
Hang Muscle Clean/
Tall Clean/
Hang Squat Clean
Coach Led=
5 Reps with your coach, plus 5 reps on your own with an empty bar at easy pace with smooth controlled tempos; Rest as prescribed
5 Reps with your coach, plus 5 reps on your own with an empty bar at easy pace with smooth controlled tempos; Rest as prescribed
+
B2: Hang Clean (3/3/3/3/3/3/3 Building)
Metcon:
4 Rounds of:
:40 Seconds Max Reps Alternating Pistols;
:20 Seconds Rest after each round
:40 Seconds Max Reps Alternating Pistols;
:20 Seconds Rest after each round
