Technique: EMOMx10
3 High Hang Squat Clean Drops (50%)
LeanFit: Alt. EMOMx10
100m Run
30 Mountain Climbers
Notes: Weight on technique should be LIGHT, less than 50% is ok. Athletes should start with barbell in hip pocket standing tall. Goal is to drop below bar as quick as possible and catch in a good front rack position as low as possible. Goal IS NOT to create as much power on the last part of the pull. Focus on keeping bar in close and dropping quick. NO CYCLING ALLOWED TODAY.
LeanFit: Cut the run down to 50 or 75m if needed or sub 40 sec of work on a machine. Try and sprint through the mountain climbers
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“LBJ”
12 Min AMRAP
10 Goblet Reverse Lunges (53/35)
15 Burpee over KB
20 American KB Swings (53/35)
FW: RWAN
Notes: Goal should be to do all reps unbroken. Keep torso upright on the lunges and core engaged/back straight on the KB Swings. You don’t have to physically jump over the KB, must alternate burpees on each side of the KB by JUMPING (not side stepping) to opposite side of KB after finishing burpee.
