Warm up:
It is freezing!!! Make sure you get nice and warm, and try to get here early so you can use some extra time getting mobile and my early am classes, joints warm and fluid running through those bodies.
Skill:
Bar muscle up progression
Strength:
Beginner:
Push jerk 3x3
Split jerk 5x3
Intermediate:
Power clean - no squat unless you fail :) 3x3
Jerk - not from the racks, clean it up and then jerk 5x3
All:
back squats 3x8 75-80%
Metcon:
KB Challenge
5x
10 KB swings 24/16kg
1 hang clean 70/50kg
15 KB swings
2 hang cleans
25 KB swings
3 hang cleans
50 KB swings
OR
5x
5 power cleans 70/50kg
7 front squats
9 wall balls 20/16lbs
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