*Come in early to do 5 minutes on the bike or rower

GROUP WARM-UP
Trainer led bar path drills

BARBELL
6 x 1 power clean below the knee + 1 power clean
55-65%

5 x 3 Back squat
80%

ALTERNATE BARBELL
6 x 2 power clean from power position

5 x 3 Back squat or Sandbag squats

ACCESSORY
3 sets of:
6 each leg, front foot elevated front rack reverse lunge (tempo 2 seconds

down, 2 seconds up)
yooying.com/p/1524704588844875221

GYMNASTICS
3 sets of:
8 kipping/beat swings or 8 kipping/beat swing progressions
www.youtube.com/watch?v=pMJGNWx2M3s
www.youtube.com/watch?v=cNQZqvzNNKs

3 sets of:
5 supinated grip L-pull ups with a pause at the top and a 2-second tempo negative down (scale: jumping pull-up with negative)
yooying.com/p/1510210287758865556

Pelvic Floor Class – Reminder

Don’t forget about the pelvic floor class we are hosting Wednesday evening, July 12 at 6 PM. We will meet in the barbell area, so make sure to dress appropriately for the heat.