January 23, 2017

22
Jan

January 23, 2017

Every 3 minutes for 15 minutes:
5 power cleans
10 burpees
15 wall balls 20/14

*ascending weights
Rx+ 135/95; 155/105; 185/125; 205/140; 225/155
Rx 95/65; 115/75; 135/95; 155/105; 175/115
M55+ 95/45; 105/55; 115/65; 125/75; 135/95
*If not done by 2:30, stop round and do not increase weight

3 rounds of:
10 supinated (palms up) inverted bar rows
10 Dumbbell Z-press

2 sets:
1:00 plank
:30 right plank
:30 left plank

Mobility:
2:00 box stretch
1:00 each leg couch stretch

REMINDER

Our third Open Prep Class is tomorrow, Tuesday, evening at 5:30 PM. On this week’s agenda is touch-and-go technique for the snatch and clean and we will also address the overhead squat.

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