Monday: 1 Rep Max Hang Power Clean
Tuesday: 1 Rep Max Hang Clean
Wednesday: 1 Rep Max Push Jerk
Thursday: “Earn Your Bird”
Friday: “Burn Your Bird”
Saturday: Sweat Sesh
So Here We Go…
Hang Power Clean…
1st… A Safe & Correct DeadLift To The Hang Position… Then…
“Dip & Shrug”…
“Dip… Shrug & Elbows High & Outside”…
“Dip… Shrug… Elbows High & Outside & Fast Elbows”…
All Of The Above… Followed By “FootWork”…
Stick The Landing… Land Where You Would Squat If Need Be…
“NO STARFISH LANDINGS”!!!
Happy Thanksgiving Week…
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ALRIGHT… HERE WE GO!!!
Strength…
10 Mins To Establish Your Heaviest:
Hang Power Clean
MetCon…
***Hang Power Cleans… Rx’d: M-135lbs/F-95lbs…***
***Muscle Ups… ADV: Rings… Rx’d: Bar… MOD 1: Jumping Ring Muscle Ups… MOD 2: Jumping Bar Muscle Ups… MOD 3: Coaches Choice…***
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For Time:
10 Hang Power Cleans
50 Air Squats
5 Muscle Ups
8 Hang Power Cleans
40 Air Squats
4 Muscle Ups
6 Hang Power Cleans
30 Air Squats
3 Muscle Ups
4 Hang Power Cleans
20 Air Squats
2 Muscle Ups
2 Hang Power Cleans
10 Air Squats
1 Muscle Up
15 Calorie Bike… TIME!!!
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3…2…1…GO!!!
Mando
Old School Classic From Coach B…
RainCrossStrengthandConditioning 