8AM Open Gym

9AM Strength and weightlifting

A.) Burgener Clean warm up

3-5 Reps at each position

  1. Down and up
  2. elbows high and outside
  3. muscle clean
  4. tall power clean
  5. tall squat clean

B) 3 Position Clean + 2 Jerks 5×5

1 Hang squat clean

1 Squat clean (below knee)

1 Squat Clean from floor

2 jerks

work up in weight

C) Shoulder Press

5 Sets of

5 barbell strict press

10 single arm DB push press left and right after each set

D) 50 Cal Bike erg

50 Cal Ski erg