The in-house competition is this Saturday. If you plan on attending, please sign up on the sheet at the front of the gym. This competition will be approachable to all and teams will be made based on ability. That being said, everyone should be signed up by TODAY at noon. It’s going to be a blast, see you all then.
Warm-up
Spend 2 minutes in Z1
Then group dynamic warm-up and coach led joint mobility
Mobility
Any extra individual mobility you might need based on the strength
Strength
Power clean – Work up to 80% of your 1RM. Then, EMOM complete one perfect rep @70% for 9 min.
Extra focus on footwork and bar position in the catch. Bar should be on your shoulders to finish similar to the set up of a push press.
WOD
“Not here, not now.”
With a partner…
2 min AMRAP
25/20 cals on AB
Max power cleans
(155/105#)(135/95#)
Rest 2:00, x6 each
*P1 does full 2:00, then rests while P2 works.
Accessory Work
Based on goals;
Either accumulate 3:00 upside down or 50 shoulder taps, based on ability.
OR
2 rounds of…
10 bent over rows right arm
10 bent over rows left arm
10 standing strict press right arm
10 standing strict press left arm
