Tuesday, September 11

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


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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