WARMUP
for the first 5 minutes of class - ON OWN please get loose/mobile - arms, legs etc..
Group - BIKE 5 cal, RUN 200m, ROW 250/200m
Dynamic Stretch - 5 air squats, 5 jumps squats, waling high knees,
Group - BIKE 5 cal, RUN 200m, ROW 250/200m
Dynamic Stretch - 5 air squats, 5 jumps squats, waling high knees,
SKILL WORK For Snatch And OH SQT
CLEAN SKILL WORK
Burgenger warm up:
start with PVC then, an empty bar, then add weight
Burgenger warm up:
start with PVC then, an empty bar, then add weight
JERK SKILL WORK
PVC then bar work first. Gradually add weight
ultimately - 1 sq clean + 1 split jerk
FOR TIME
40 Burpees
7 Power Clean 155/105, 135/95, 115/75, 95/65
40 V sit ups [2 legs] 7 Front Squat 135/95, 115/75, 95/65, 75/45
40 K2E
7 Jerks 115/75, 95/65, 75/45, 65/35
40 HRPU
7 OH squat 95/65, 75/45, 65/ 35, 55/25
40 Burpees
7 Power Clean 155/105, 135/95, 115/75, 95/65
40 V sit ups [2 legs] 7 Front Squat 135/95, 115/75, 95/65, 75/45
40 K2E
7 Jerks 115/75, 95/65, 75/45, 65/35
40 HRPU
7 OH squat 95/65, 75/45, 65/ 35, 55/25
