Wednesday 07/13/22

“Active Recovery/OpenGym”

30’ Max Distance Skierg 

– focus on pace that you can maintain 

Core: 

3 Rounds Max Effort

AMRAP

10 Hollow Rocks

10” Hollow Hold

Rest 90”

Into…

3’ea Weighted Dumbbell Side Plank 20/15

Skill: 

“Dealers Choice”

– Pick 2-3 Weakness to work on

– Coach of that hour will assist with progressions

Weightlifting: 

Clean

A. Clean Deadlifts to Clean and Jerk Complex

2 Clean Deadlifts to Mid Thigh + 1 Clean + Jerk

– 20’ to build to a heavy

– keep form intact

B. 9’ EMOM Hang 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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