Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 10 minutes
Fitness: 3 Power Cleans (or Hang Power Cleans) – EMOM for 10 minutes at 6 RPE
Performance: 1 Clean EMOM for 10 minutes starting at 50% and climbing 5-10# each interval until fail or technique breaks down. Then back off 10-20# and finish the EMOM.
Part 2 – Conditioning: “Kilroy”
Fitness: For two rounds – AMRAP 7 min of –
- 5 Push Press
- 5 Goblet squat
- 100 Singles
—Rest 2 min between AMRAPs—
Performance: For two rounds – AMRAP 7 min of –
- 5 Push Press (135/95lb)
- 5 Front Squat (same barbell)
- 50 DUs
—Rest 2 min between AMRAPs—
Click here to sign up for today’s class.
Great picture of CFJC athlete Selena for last weekends Powerlifting for Pink meet.
