Thursday

WARM-UP--3o second rotation, 2 rounds
barbell warm-up
air squats
push ups

SKILL PRACTICE
With a partner (alternate) using empty bar, weighted bar or PVC:
1) Squat Clean transfer & catch 3 x 10
-start with the bar in the high pull position
-perform transfer--wrists & elbows under--as you drop into front squat position
-rise to standing position
2) Overhead Squat 3 x 10
-maintain proper squat position with bar overhead
-get a feel for your balance as you perform OH squat
-bar should be behind your head throughout movement

STRENGTH
Squats 4 x 5 @80% of 3-rep max
-After each set perform 15 jumping air squats

Hang Squat Cleans 4 x 7 @50-75% of your 3-rep clean max
-after each set perform 15 dumbbell bicep curls

METCON
5-10 minute AMRAP depending on time left in class...

5 tee pees
10 push ups
15 crunches
20 air squats