9/17/21
Warm-up
Warm-up
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
3-4 Sets
1:00 Row (10 Damper)
10 Cuban Press (Light)
-Then-
Build to Clean and Jerk weight
4. Workout Prep
1 Set (at workout pace):
5 Cal Row
3 Clean and Jerk (At workout weight)
OLY
Clean Pull + Clean + Jerk (5×3)
1 Clean Pull + 1 Clean + 1 Jerk x 5 working sets
* Rest as needed between sets *
Work up to a comfortable weight
Complete in singles to maintain form
Record each set as 1 of your scores for load
OG class
Metcon (Time)
3 rounds for time:
25/20 Calorie row
15 Clean and Jerks (135/95)
25/20 Calorie row
15 Clean and Jerks (135/95)
OG Compete
Metcon (Time)
3 rounds for time:
30/24 Calorie row
15 Clean and Jerks (155/105)
30/24 Calorie row
15 Clean and Jerks (155/105)
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