Monday, 1/31
January 30, 2022
CFDC Coach’s Corner: Sara Katz
January 31, 2022
Warm Up
3 Rounds
8 Rev Hand Spider Lunges
8 Alt Dead Bugs
8 Alt Samson Lunges
8 Pause Squats
Prep (8 Minutes)
1×5 High Hang Hi Pull+5 High Hang Power Clean+5 Front Squats
1×5 Hang Hi Pull+5 Hang Power Clean +5 Front Squats
1×5 Hang Squat Clean w/bar
3×5 Squat Cleans working up
Strength
Squat Cleans
Every 2 Minutes for 16 minutes:
Round 1: 5 Squat Cleans @65%
Round 2: 5 Squat Cleans @70%
Round 3: 3 Squat Cleans @75%
Round 4: 3 Squat Cleans @80%
Round 5: 2 Squat Cleans @85%
Round 6: 2 Squat Cleans @90%
Round 7: 1 Squat Cleans @90+%
Round 8: 1 Squat Clean @90+%
Met Con
Prep (4 Minutes)
2x:30 Jump Rope+6 Alt OH Lunges
1×20 Double unders+6 Alt OH Lunges
For time (12 Min Cap)
30-24-18-12-6 Alt OH Lunges (single DB 50/35)
90-72-54-36-18 Double Unders
