Warm up & Mobility: 15 minutes
Strength: 15 minutes to work on the Hang Clean – drilling the positions at the top portion of the clean. Trying to correct early arm bends and muted hip opening – work to WOD weight
Conditioning: AMRAP 15
- 5 Hang Power Clean @ 65-70% of 1RM
- 10 Lunge steps – L+R=1 (45/25lb)
- 200m Run weighted*
If the weather makes it slippery, feel free to jump on a rower for 250m.
The 4:30 CFJC Endurance class getting it done rain or shine, coached by Eric White U.S. Army Ranger Ret.
