TUESDAY

Weightlifting Technique

Clean

20-minute EMOM

1 Squat Clean/Hang Squat Clean

Focus:

·  Technique for pulls

·  Catching rack position

·  Speed under the bar

·  Adding weight is optional if technique is good

WOD

5 Rounds for time:

10-minute CAP

·       5 Cleans (RX 70/45 Kg)

·       15/12 Calories OR 200-meter Run

Focus of WOD:

· Weightlifting/Met-con

· Cycle technique for cleans.

· Building transition ability between heavy lift and a sprint/calories