TUESDAY

Yes. AbMat Sit-ups again. They’re a great exercise on their own, plus they are a great first step to strengthening your core for GHDs. Also, with a fatigued mid section, we’re going to have to focus to stay in a good postion on these squat cleans! Notice the finish position that she achieves in the video. Good stuff. Let’s shoot for that.

STRENGTH

Squat Clean Complex

5 Rounds

1 squat clean + 1 hang squat clean

Increase weight or work on technique. Shrug and open that hip. Don’t cut it short and rush under the bar. IF you shrug and finish that hip extension, you’ll have plenty of time to get under the bar.

METCON

“Clean Up in Aisle 5”

14 Min AMRAP

OPEN

5 Squat Cleans (135/95)

5 Burpees Over the Bar

15 AbMat Sit-ups

PERFORMANCE

5 Squat Cleans (115/85)

5 Burpees over the bar

15 AbMat Sit-Ups

FITNESS

5 Squat Cleans (95/65)

5 Burpees Over the Bar

15 AbMat Sit-ups

** Open/Performance increase weight of squat cleans by 20 pounds every three rounds

**Fitness increase weight of squat cleans by 10 pounds every three rounds