Friday October 12, 2018 - Clean & Clean

October 12, 2018

 

Warm up:

:10 HARD

:20 EASY x4 Bike

2 Sets:

10 Reaching Goblet Squat

10 Monkey Hops

5 Lizard Reach Per Side

 

M1) Clean and Jerk

10 Min EMOM

 

Option A:

1 Power Clean

1 Full Clean

1 Jerk

Build from 60%

 

Option B:

1 Power Clean

1 Front Squat

1 Jerk

@55-65%

 

Option C:

1 Hang Power Clean

1 Front Squat

1 Push Press

 

M2) 6 RFT

 

Option A:

 

12 Power Clean 95/65

12 Front Squat

12 C2B

 

Option B:

12 Power Clean 75/55

12 Front Squat

8 Pull up

 

Option C:

12 KB Swing 53/35

12 Goblet Squat

8-12 Ring Row

 

Extra Credit

 

4 Sets:

12 DB Hammer Curl

12 DB Tricep Extension

12 Ring Face Pull 

 

Tags: