This week in our Crush a Weakness Wednesday class, we will be covering the power clean! Come on, admit it, you know you want to get better at the clean, so why not come on Wednesday night!? its going to be a party!!!
Black: Squat snatch: Work up to a heavy single. Then, take 80% of that number and perform 3 sets of the following complex: 1 squat snatch snatch from the high hang (pockets), 1 squat snatch from just below the knee and 1 squat snatch from the ground.
Green: Explosive deadlifts: Complete 5 sets of 3 reps at 70% of 1 rep max. Make these reps as fast as possible. Then, using the same weight, complete 1 set of dead stop deadlifts for as many reps as possible without sacrificing solid technique. You should be able to hit 15-20 good reps with this weight.
Blue: Complete 5 sets of the following: 10 deadlifts with a light to moderate load, then 10 banded broad jumps for distance. Rest 2 minutes in between sets.
For all groups: In between each work set, perform a 10 second RKC plank with one leg off the ground, on each leg
Descending ladder from 9 to 1 of
Thrusters (95#/65) / goblet squats / thrusters (115#/75)
Bar over burpees