CUTE COUPLE
WARM-UP:
Row or Bike 50 Calories
Dynamic Stretch
2 rounds Clean Warm-up
STRENGTH:
Power Clean & Jerk Cycling
10 reps Every 90 Seconds for 3 Rounds.
REST 90 SECONDS
7 Reps Every 90 Seconds for 3 Rounds.
REST 90 SECONDS
5 Reps Every 90 Seconds for 3 Rounds.
Start light and build to challenging weight. Lots of reps here!!!
Focus is on great mechanics in the C&J and going fast.
Touch and Go….NO dropping the bar.
WOD: MEAN COUPLE
9 min. AMRAP
3 T2B
3 Medball Cleans 20/14
6 T2B
6 Medball Cleans
9 T2B
9 Medball Cleans
Continue adding 3 reps to each movement each round until time expires.
ICING:
Your 1% in 2 min.
KOT – Reverse Nordic 20 Reps
Deadhang for 90 seconds.
Shoulder Mobility – Iron Cap