Announcements
Check your email for the newest issue of Barbell Chat. (Jason wrote it, not me)
Also Portsmouth Barbell club starts this Thursday. Let’s lift some iron!
Warm-up
CFP clean warm-up
500m row, then
CFP clean warm-up
2 rounds, increasing in intensity
5 down and finish with high pull
5 muscle cleans
5 high hang power cleans
5 hang power cleans
5 front squats
Mobility
Hips, hammies, ankles and front rack mobility
Strength
Clean complex #1 (*build, working on positions and footwork)
1 power clean + 1 hang clean + 1 TnG clean
WOD
“Middle of the Pack”
10 min AMRAP
18 cals on bike
10 T2B
8 push press (135/95#)
Right into 10:00 on a rower :30 hard/:30 easy
Score is reps plus calories on the rower. If there is a limited #of rowers, then complete 5:00 on a bike and 5:00 on a rower with a :30 hard/:30 easy interval
Challenge
Coaches choice
