Wednesday February 23, 2022

A. Technique review: building the pistol. 

Low box step up, walking lunge, reverse lunge, drop leg pistol from box, elevated leg pistol from box, pistol. Find the version that’s right for you today. (10 min)

B. Technique Review: Hang Squat Clean

C. “Berry Kix”

AMRAP 5

6 Handstand push-ups

8 Hang squat cleans

-Rest one minute

AMRAP 5

6 Push jerks

8 Pistols (alternating)

-Rest one minute

AMRAP 5

6 Bar-facing burpees

8 Wallballs

L3: hang cleans and push jerks @ 155/110lbs

L2: hang cleans and push jerks @ 115/85lbs, HSPU and pistols as appropriate

L1: three rounds of 6 db press and 6 muscle cleans, then three rounds of 6 push-ups and 20 walking lunges (alternating), then 20 burpees.