Wednesday, October 18, 2023

A.Clean and Jerk Complex

Power Clean + Split Jerk

building to RPE of 9 and hit 2 sets there over 12:00

B. Structural Work

3 rounds.

back angle lunge [step back on an angle and back to center] x 4-5/side

Side lying banded clam shells x 10/side

C. Mixed modal Work

7:00 amrap

3.6.9.12.15.18....

cal bike

HPC, 95/65

rest 3:00

7:00 amrap

3.6.9.12.15.18...

S2oH 95/65

cal ski erg

scale up to 135/95