Tuesday, September 11

September 17, 2018

 

Warmup
2 Rds
250m Light Row
5 Pushups
5 Spiderman & Reach, each leg
5 slow scap retractions
5 kip swings
1-5 Strict Pullups
5 Wall Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Leg Deadlifts
5 Front Squats

3 Bear Complexes (Empty Bar)
Power Clean
Front Squat
Push Jerk
Back Squat
Behind the neck Push Jerk

“Always Remembered” (Time)

Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (115/75)
2977 Meter Row “Cash-Out”

1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Push Jerk is allowed
*Bring Long Socks
* Stand up the power clean fully before starting the squat. Finish both squats in fill (stand to extension) before moving into push jerk. Today we are to complete each movement in full before moving to the next as opposed to blending the movements together (squat clean).
Scale: Power Clean+Front Squat+PushJerk+Front Squat+Push Jerk

**EXTRA**

Hang Clean + Push Jerk (EMOMS)

On the 2:00 x 3 Sets:
3 Hang Power Cleans + 3 Push Jerks

Directly into...

On the Minute x 5 Sets:
2 Hang Power Cleans + 1 Push Jerk

(To complete before or after class)

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