Tuesday

CLASS PROGRAM

- bar facing burpee step technique

 - squat clean technique

work up to opening weight

12 minute cap : 

A.) 1-2-3-4-5-6-7-8-9-10

DB squat 70/50

Bar facing burpee

scaled = 50/35

DB squat has to be held with one arm only in rack position. Only one DB is to be used. 

B.) with remaining time : 

-work up to heavy clean

(Don’t go nuts, just trying to feel some weight under fatigue and get ready for this week. Last heavy day, next two days are speed, conditioning, and recovery). 

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C.) Hang clean + jerk complex

halt @ knee clean + halt @ knee hang clean + push jerk

(1+1+1) x 6 from 65-75%, ascending  

front squat

1x1@ 85-90% 

D.) AMRAP 10

20 cal ski  

15 back extension

25’ HS walk