Warm up: 400 m run, 10 pass thrus, 10 windmills; 2x 5 mb high pull, 5 mb squat clean, 10 good mornings, 5 push ups, 5 low box jumps
Mobility: Front rack/shoulder/positioning
Skill Focus: Hang Power Clean / Clean – the difference
Warm up with a few light sets of the complex and then. . .
15 min to work up to the heaviest set possible of
Deadlift + HPC + C
10. 9. 8. . .1
Levels 2 & 3
Plyo push up (clapping, off plates or mb crossover)
Box jump 24”/20” (full hip/knee ext at top)
Banded good mornings
200 m run after rounds 10, 8, 6 and 4
For time
Level 1
10. 9. 8. . .1
Strict push up or mb wall chest pass (no knees)
Box jump
Pvc or Light bar good morning
200 m run after rounds 10, 8, 6 and 4
For time
Post heaviest weight used in complex and time for score
Box Happenings. . .
Congrats to our members that completed the Gasparilla Distance Classic half marathon this weekend. . .
