Wednesday, September 11th

Mobility: Shoulder Mobility

Skill Practice Warm Up: Spend 10 min working up to a challenging power clean & jerk. Approximately 70-85% of your max. Plan on hitting that weight for 2-3 'sets'

Strength: none

Metabolic Conditioning: “Lucky Lunges”

AMRAP in 15 min

10 clean and jerk (Performance: 135lb / Athletic*: 83lb/ Health: 53lb)

60' walking lunge

60' bear crawl

1 min rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 4 – 6 rounds, Scale Up: to 155/103 for an extra challenge.

Coaching Tips: Drop the clean and jerks often if the weight is heavy for you.  With the prescribed rests, you should be able to handle a slightly heavier weight on the clean and jerks than you might actually choose if this was 15 minutes straight through.  Keep your chest up on the lunges.  For the bear crawls, 3 points of contact must be in contact with the ground at all times (no ‘bounding’ or ‘galloping’).

Scott McIntyre