*OLYMPIC CLASS WILL BE CANCELLED THIS FRIDAY @ 3:30

Class:

1) Clean Pull: 3 reps Every 75 seconds for 10 sets

Start at 80% of your 1RM Clean. The goal should be to build up and over 100% of your max Clean.

2) Clean: 2 reps Every 75 seconds for 10 sets

Start at approximately 60% of your 1RM Clean. These should all be full Squat. If you don’t have the proper mobility to do a full Clean then work with a Power Clean for today. Build as heavy as you like. You should be dropping the bar between reps and focusing on a  nice tight start and reset.

3) 8 minute AMRAP:

8 Ring Rows

8 Hang Squat Cleans 45/35

8 Burpees

The recommended scaling for today if you can’t do a Pull-up is the Ring Row, to mix up the stimulus and also give you a quicker transition time in what should be a fast paced workout.

Extra Work:

4) Hollow Position: Accumulate 2 minutes

Keep track of total time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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