Fundamentals Course this Saturday, 18 September 0900.

Warm-up

• 400m Run –then–
• 3 Rounds
  • 10 Single KB Leg Deadlifts (total)
  • 15 KB Swings (light KB)
  • 20 Air Squats
  • 30 sec Hollow Hold

Strength/Skill: Power Clean & Jerk

• Power Clean & Jerk 5×3
• Use the same weight for each set.
• Rest 2 mins between sets.
• 75-80% 1RM Singles or touch and go as desired.

METCON: ALTERNATING EMOM

• Every 1 min for 10 mins, alternating between:
  • 10 Power Cleans, 135/95 lbs
  • *Bar Facing Burpees
    • *Round 1: 10 reps
    • *Round 2: 11 reps
    • *Round 3: 12 reps
    • *Round 4: 13 reps
    • *Round 5: 14 reps

Scaling Options: For the emom scale to a power clean weight that you can hold unbroken or at least 7-8 reps unbroken. A good way to scale the Burpees is to start from a lower number so maybe like 7-8-9-10-11 Reps. The idea here is to keep the power cleans fast and unbroken and get some rest. Then the first 2-3 Sets of Burpees should be such to give you 30+ seconds of rest and the last 2 sets should be the more challenging Rounds so pick your reps appropriately.