Oly Skill: Hip Clean
Hip Clean Conga Line Ladder
Male Rx: 135-165-185-205-225-245-265-285-305 lbs
Female Rx: 95-115-125-135-145-155-165-175-185 lbs
Male Scaled: 75-95-105-115-125-135-145-155-165 lbs
Female Scaled: 35-45-55-65-75-85-95-105-115 lbs
There will be 4 barbells set up in class (1 per division). Athletes will line up and have 30 seconds each to attempt the weight. Weight will be added to barbells in a 30 second interval after all athletes in the division have attempted the weight.
MetCon
5 rounds for time
8 DB Power Clean 50/35 lbs
8 DB Alternating Lunges
8 burpee box jump overs
15 min time cap
Accessory Gains (To be done independently outside of class)
4 rounds
8 Strict KB Overhead Press
10-15 GHD / Weighted Situps
AHAFA (as heavy as form allows) on both movements