Weightlifting Wednesday

Weightlifting Wednesday

Weightlifting Wednesday

1 Hang Power Clean+1 Power Clean + 1 Hang Power Clean (7×1)
1 Hang Power Clean+1 Power Clean + 1 Hang Power Clean
(MAX)

-Every :90 for 7 sets comlete a complex
-Work up to a daily max
Metcon (AMRAP – Reps)
Barbell Conditioning

3 Rounds
Max unbroken reps of Hang Power Cleans (70-75%)
Rest 2:30

-the goal is 10-20 reps per round
-use a max from today or a true Hang Power Clean 1RM if you have one
-Score= total reps
1 Mile Run (Time)
Cash Out
1) Banded Pull Thru’s 100reps
2) Ab Wheels 4×15-20

Weightlifting Wednesday

Weightlifting Wednesday
-Weightlifting Wednesday is back!

Weightlifting
Hang Squat Snatch/OHS Complex (7×1)
Low Hang Squat Snatch below the knee + OHS + High Hang Squat Snatch at pockets + OHS + Low Hang Squat Snatch from below the knee

-Perform one complex every 2:00
-Must hold onto the bar for all the movements to count
-Scale to clean/front squat if limited by mobility
Metcon
With Remaining class time chose either the Strength or Metcon depending on what you need most
Metcon (Time)
3 RFT
Row 1500m
Rest exactly 3 mins
Front Squat (7×2)
-Every 2:00 perform two reps
-Pause for 3 seconds in the hole for each rep
– Add weight each set