Wednesday 08/10/22

“Active Recovery/OpenGym”

“Mile Interval”

400m Run

Rest 1:1

2x400m Run

Rest 1:1

400m Run

Core: 

100 Hollow Rocks

– every break 30” heavy Bear hug sandbag/drop ball

Skill: 

Toes to Bar

3x5ea Hollow and Arch

3×5 Beat Swings

3×3 Kip Elevates

3×3 Lever with Tuck

3×3 Tuck And Flick

Weightlifting: 

Clean

A. Halting Power Clean 1” from Floor + Jerk Dip + Jerk

– 3+1+1×50, 3+1+1×60, 3+1+1×65, 2+1+1×70, 1+1+1×75

– Rest between 60”-90” sets

– slight pause 

B. 10’ EMOM Halting Clean 1” from Floor @70

1. 1 Halting Clean 1” from Floor

– keep form throughout Emom

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