Happy New Year!
Power
Warm up: 10 min jog/row/bike
3 x 5 Wall Squats
3 x 5 Front Squats @ 45lbs
2 x 10 Push Press 2 @ 20lb KB
3 x 10 KB Ground Clean 2 @ 30lbs
Then
Warm up as necessary to Heavy Clean and Jerk
Then
5 x 5 Power Cleans @ 75/85lbs
5 x 5 Jerk or Push Jerk @ 75/85lbs
5 x 5 Hang Clean and Jerk @ 65/85lbs
Then
5 x 20 Step ups 18″ Box with high knee drive
1 min rest between sets, holding KB in FR/FC position 2 @ 13- 20lbs
Then
10- 1 push up ladder for time (alternate rungs with teammate)
Athletes: Enzo, James K, Lara
