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Skill Power Cleans
Power Cleans 135/95
HR Push ups
scale-choose a weight that you can at least perform 7-10 unbroken reps. If performing one at a time, it is probably too heavy. If your weight feels too light, but you cannot keep the bar close, a med ball would be a better option to work on technique and get a great workout.
or med ball
If you finish early, try out the optional or competition work.
Coach's Notes: FOCUS-keep bar close to body, fast turnover of elbows and finish with elbows high. Put all of the med ball clean work to use here. We have been working on full hip extension with straight arms before dropping under the bar. Bending the arms too early will result in "curling" the bar up rather than dropping under it. USE AS FEW PLATES AS POSSIBLE- Rather than loading three 10’s on each side, grab a 25lb plate and a 5lb plate. Don’t use a 25lb + 10lb, grab a 35lb. The bigger weights are designed to disperse the load better than several smaller weights when dropped. NEVER DROP AN EMPTY BAR OR A BAR WITH 10LB BUMPER PLATES- Dropping a bar with just a pair of 10s will eventually bend and break the plates.