Wednesday 07/06/22

“Active Recovery/OpenGym”

30’ Max Distance Row

– focus on pace that you can maintain 

Core: 

3 Rounds

30 Med Ball Sit-ups 20/14

1’ Weighted Tall Plank 25/15

Skill: 

Double Under Progression 

5×5 Swing and Catch

5×15 Single Taps

4×1’ Single Unders

5×15 Double Taps

5×5 3 to 1’s

Weightlifting: 

Clean

A. Clean Deadlifts to Power Clean and Jerk Complex

2 Clean Deadlifts to Mid Thigh + 1 Power Clean + Jerk

– 20’ to build to a heavy

– keep form intact

B. 9’ EMOM Hang Power Clean Wave

1,4,7: 3×60

2,5,8: 2×70

3,6,9: 1×80

– keep form throughout Emom

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