Warm-up
DROM - Pass-throughs, shoulder circles, leg swings,
15 pushups
15 sit-ups
15 squats
10 pvc OH squats
10 pvc squat cleans
Shoulder mobility work
Squat clean technique
Strength
OH Squats - work up to a 3RM (in 4-6 sets)
WOD
20 Curtis P's for time @ 95/65
*1 Curtis P rep = hang squat clean, left leg lunge, right leg lunge, push press
*If the bar leaves the rack position after the squat clean the rep does not count and must be started over. i.e. reps must be done unbroken, bar can be set down between reps
Tough strength heavy day. Come in knock it out and be ready for a burner in the morning. Class will start at 9:30 tomorrow. We will be doing the monthly challenge. Helen followed by 3 mins to establish a max shoulder to overhead. Olympic lifting class will start around 11.
