Wednesday 07/20/22

“Active Recovery/OpenGym”

30’ Max Distance Run

– focus on pace that you can maintain 

Core: 

5’ AMRAP 

2-4-6-8-10-etc…

V-ups

Elbows to Hand Planks

Skill: 

Handstand Hold Progression

3×1’ Overhead Plate Hold

3×30” Top Pike Push-up Hold

3×3 Wall Walks + 15” Hold

Weightlifting: 

Clean and Jerk

A. 1RM Clean and Jerk

– 3×50/3×50/2×65/2×70/2×80

1×85/1×90/1x?/1x?/1x?/1x?

– 20’ to build

– keep form intact

B. 6’ EMOM Cleans and Jerks @60

1. 3 Muscle Clean

2. 2 Power Clean + 2 Jerks

3. 1 Clean + 3 Jerks

– keep form throughout EMOM

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