Saturday, October 26

Warm-Up
3 rounds of
6 Dolphin Push-Ups, 12 Spider Lunge w/ Sime Side Reach Up
6 Jump Squats, 12 Lunge and Twist

Prep 1
As a class, work through ~6reps of Drag-to-Hi-Pull w/ PVC

– start with the PVC just above the knee, slowly extend the hips so that the PVC slides up the legs until almost at the hips, and then aggressively snap the hips into extension and perform a hi-pull with the elbows high and to the outside.

Prep 2
2 x 2 Drag-to-Hi-Pull + 1 Drag-to-Power Clean

Work

Basics

8 x 2 Hang Clean + 1 Power Jerk; work up to daily M.E.
* may be Hang Power or Hang Squat Clean

Intermediate/Advanced

6-7 x 2 Clean* + 1 Jerk**; work up to daily M.E.
* may be Hang Power or Hang Squat Clean
** may be Power or Split Jerk

Partner Met-Con
10 -> 1 DB Push Press and Burpee

– P1 does 10 DB Push Press, then P2 does 10 DB Push Press, then P1 does 10 burpees, then P2 does 10 burpees. Next, P1 does 9 DB Push Press, etc., etc.
– DB Wt = M: one-half BW total / W: one-third BW total