WEDNESDAY

HAPPY VALENTINE’S DAY! GET YOUR WORKOUT IN BEFORE SPENDING TIME WITH YOUR VALENTINE!

STRENGTH:

power clean + squat clean + jerk (push jerk or split)

1 + 1 + 1 x 5

Progression

METCON:

OPEN/PERFORMANCE

“Double Dip”
AMRAP 15 
50 Double Unders 
18/12 Calorie Bike 
15 Dumbbell Hang Squat Cleans (50/35)

FITNESS
“Double Dip”
AMRAP 15 
100 Single Unders 
18/12 Calorie Bike 
15 Dumbbell Hang Squat Cleans (35/25)

CORE WORK FROM WEIGHTLIFTING CLASS

WEIGHTLIFTING/OLY

3 sets:

Back squat 6 – 8 reps

Rest 60 seconds

Supinated grip bent over barbell row 6 – 8 reps

Rest 60 seconds

Hollow body to superman rolls x 6 rolls each way

CORE:3 sets

L sits 60 seconds

Plank hold 30 sec

Rt plank 30 sec

Left plank 30 sec