Wednesday, February 16, 2022

A.Clean and Jerk Complex

Power Clean + Jerk

building to RPE of 8 and hit 3 sets there over 12:00

B. Structural Work

4-6:00

SA KB front rack lateral squats x 5/side [stepping out and in each time]

DB side lying ext. rot. x 10/side

C. Mixed modal Work

15:00 amrap

2 rounds of:

50-ft. weighted walking lunge

16 cal machine

8 kb DL, 70/55#

2 rounds of:

50-ft. weighted walking lunge

16 box jump overs, 24/20"

8 kb swings

you will use one of your KB's for a goblet walking lunge and that same KB for the swings