"Rick Roll"

Strength
Hatch Squat Week 10 Day 2

WOD
12 Minute Ascending AMRAP
3 Hang Power Cleans (115,75)
10 Double Unders
6 Hang Power Cleans
20 Double Unders
9 Hang Power Cleans
30 Double Unders…etc

Level 2 95,65
Level 1 75,45

*HPC go up by 3. Double Unders go up by 10*

And….HOOK GRIP TODAY!!!

Olympic Lifting Class **6:00PM Only"

Warm up: 35 jumping lunges, 35 jumping squats- 2 rounds

3 rounds- 5 strict press, 10 push press 5 squat cleans 10 power cleans

Drill: 10 rounds of: 3 power cleans&3 jerks

(95/65) 

*b/w rounds do 10 front rack lunges

Complex: 1 hang squat clean + 1 push jerk + 1 split jerk

Ascending each set. 5(1+1+1)

Strength: Front squat (with 3-5 sec hold at bottom) into push press, then push jerk

*start light enough to do push presses, get heavy enough to have to jerk.