Wednesday 09/28/22

“Active Recovery”

3000m Skierg

Every 300m

1 Round of

10ea Thoracic Curls-ups

10 PVC Pass throughs

30” Squat Therapy Wall Sit

Core: 

8’ EMOM 

A. Hollow Hold

B. Arch/Superman Hold

– From the floor

Weightlifting: 

Clean and Jerk

A. 3 Power Cleans w/Hold 3” (depth 2”, 4, 6”) into Front Squat

– 2×50, 2×60, 2×70, 1×75

– you will complete each power clean to depth while riding it into the front squat after the 3” hold

– keep form intact

B. 8’ EMOM 

Cleans and Jerks @60

4 Cleans + 1 Jerk

– keep form throughout Emom

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