EdgeMatic Images

EdgeMatic Images

Warmup: 2 sets: 10 Squat Mobilty (Reach up, hinge and touch toes, sit in squat, hands up, stand up) 10 hands elevated spider man , 5 inch worms, 10 squat to stand with toe lift ,

Health and Fitness
A. Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Single Arm Dumbbell Press x 8-10 reps each arm
Rest 45 seconds
Hollow Body Hold x 45-60 seconds
Rest 45 seconds

B. Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24-inch box
100M push-ups

Classic
A. Clean Pull to knee 3×5 @40, 50, 60%
B. Jerk dip squat (only the dip squat on the jerk) 3×3 @50-60%
C. Every two minutes, complete:
Clean and Jerk
Set 1 – 3 reps @60%
Set 2 – 3 reps @60%
Set 3 – 2 reps @65%
Set 4 – 2 reps @65%
Set 5 – 1 rep @70%
Set 6 – 1 rep @70%
Set 7 – 1 rep @70%
D. Complete as many rounds as possible in 10 minutes of:
10 Clean and Jerk
100M Run

E. Mobility: 5 point overhead mobilization with band, Couch stretch