By November 4, 2021 No Comments
Friday, November 5


Happy Birthday Ryan Lasalle!

4 Inchworm lunge
5 Up down dog
10 Scap pushup
8 Superman
:20 Hollow hold
8 Air squat
8 Top down deadlift
8 Muscle clean
5 Strict press
3 Deep squat complex
4 Power clean & push jerk
4 Squat clean & split jerk
10 DU/20 SU

A) EMOM x 10
Clean & Jerk @ 70%
If you do not know what your max is, stick with a weight that is light enough to focus on form. This is a squat clean unless you are not able to squat then sub power clean.

B) Complete as many reps as possible in 4 minutes of:
Strict press (95/65#)
Each time you break, perform 35 DU/SU

Rest 2 minutes

Then, complete as many reps as possible in 4 minutes of:
Hang power clean (135/95#)
Each time you break, perform 20 air squat

* Choose a load that would allow you to get 15-20 reps fresh. Goal is 10-15 reps per set. Score is total strict press and hang power clean.

1:00 Lying knee twist
:30 Puppy
:30 Child’s pose

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