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Training for Thursday, July 30th

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CFWS

 

Group Circle
Warm Up

7 minute AMRAP

100m Row/Run

5 KB Swings (American)

 

Strength

15 minutes to complete the following complex: 1 Power Clean (No Squat) + Hang Full Clean (Yes Squat) + Jerk (Any style). Build to a weight as heavy as possible. However, if your form is not spot on, do not add weight and keep working hard!

 

Workout of the Day

6 Rounds for Time:

5 Cleans (Full) 155/105

10 Over The Bar Burpees

 

Mobility

Knee to the forearm, tricep stretch

 

Foundations CLASS 2

 

Group Circle

 

Warm Up

7 minutes to cycle through the following:

25 Jumping Jacks

100m Jog

 

Strength/Skill

Cleans

Wallballs

Lunges

 

Workout of the Day

21-15-9

Cleans

Wallballs

20 Lunges between each set!

 

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