3 rounds as warm-up: 5/side single-leg glute bridges 5/side 1-arm DB hang clean & jerk w/:01 pause overhead 3 standing broad jumps – sub-maximal throughout 10:00 to build to a moderate/tough complex of 1 power clean + 1 hang power clean + 1 front squat + 2:00 rest + For reps w/a partner on a
SCHEDULE NOTICE: today (12.25): closed, Merry Christmas Wednesday (12.26): 1030, 430, 530, 630 (so no 6AM) Thursday (12.27): normal schedule resumes
3 rounds as warm-up: 5 inchworms w/push-up 10 alternating 1-arm DB snatch 5/side 1-arm DB rows w/pause @ top For fun (kind of) & time, solo or w/a partner: 1 thruster, moderate up to 135/95 2 front squats 3 shoulder-to-overhead 4 hang power cleans 5 deadlifts 6 alternating barbell front rack reverse lunges 7 toes-to-bar
Dynamic mobility work – coach-led AMRAP in 24:00 w/a partner: 12 calories – your choice row/bike/ski 12 burpees 12 Russian kettlebell swings *partners trade off completed rounds + optional bis & tris work of choice Post result to comments.
3 sets as warm-up: 15m/side 1-arm overhead carry 5 goblet squats w/:03 pause in the hole :15-:30 2-arm hang from bar A. Snatch, 8:00 to work on a technical component @ light/moderate loads OR build to a heavy single if already proficient B. Back squat, 2-2-2-2, 30X0 – still no pause @ top; begin a