Thursday, 2/2
February 1, 2017
Saturday, 2/4
February 3, 2017
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Squats
5 Dolphin Push ups
10 Reverse Hand Spider Lunges
Met Con
Prep:
1×2 Hang Hi Pulls+3 Hang Power Cleans+ 5 Strict Press (bar)
1×2 Hang Hi Pulls+3 Power Cleans+ 5 Push Press (light)
2×3 Cleans+ Jerks+ 5 Kip Swings
As Far as Possible in:
2 Minutes work/ 2 Minutes Rest
4 Minutes work/ 2 Minutes Rest
6 Minutes work/ 2 Minutes Rest
8 Minutes work/ 2 Minutes Rest
10 Clean and Jerks (M:155/135/95, W:103/93/63)
20 Burpees
30 Toes to Bar
40 Step Ups (24/20)
50 HSPU
Begin each work interval with the 10 Clean and Jerks. If able to complete the 50 HSPU, continue starting back at 10 C&J.
Choose a weight that realistically allows the completion of 10 Clean and Jerks within the first 2 minutes.
HSPU Options:
1 Ab Mat/ Hands on 35 lb plates (RX)
1 Ab Mat/ Hands on floor
Scaling:
5x 10 DB Strict Press+ 10 Hand Release Push Ups+10 Spider Planks
