Wednesday 10/12/22

“Active Recovery”

60/48 Calorie Assault Bike

10’ Run

30/24 Calorie Assault Bike

10’ Run

60/48 Calorie Assault Bike

Core: 

50-30-10

Med Ball Sit-ups 20-14

Bodyweight Russian Twist (2ct)

Buy-out: 10 Turkish Get-ups (5ea) tough load

Weightlifting: 

Clean and Jerk

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

– 2×60, 1×70, 1×75, 1×80, 1×60

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

– keep form intact

B. 6’ EMOM Cleans and Jerks @80

2 Cleans + 1 Jerk

– keep form throughout Emom

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