Clean and Jerk Complex
Every Minute on the Minute x 12:
Clean High Pull + Clean + Jerk
The pull from the floor on the Clean High Pull should be purposeful and balanced, with your weight balanced over mid-foot. Mimic the same balance on the full Clean. The dip/drive should also be balanced and not pull you forward. Aim to make a few reps at/above 80%.
Post loads to comments.
Exposure 7 0f 8
In teams of 3 with one partner working at a time, partners alternate complete rounds of the following for 24 total rounds (8 rounds each):
5 Burpee Box Jumps 24/20″
5 Shoulder to Overhead 135/95
5 Toes to Bars
These rounds should be fast sprints, just a little bit below your max capacity. Scale the height/load/degree of difficulty as needed.
Post time, Rx, and partners to comments.
Lots of Pull-Ups at yesterday’s “Heather” Hero WOD. In case you missed it, see yesterday’s post to learn more about Heather Heyer and the intention behind this workout
REGISTER NOW FOR STARTING STRENGTH PROGRAM
The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance. There are still some slots open, but hurry: these cycles start this week!
UPCOMING PROGRAM TIMES AND DATES
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Class Length: 90 minutes
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