Friday 13.01.2017

C6CF Annual Party/Woddie Awards Tonight at Hil's starting around 8pm
Saturday Class will be 9-11
L1) 1) Clean & Jerk 3x3
2) Back Squat 3x3
3) 500m Row
Scaled) 1) Clean & Jerk: 1 at 60%
1 at 70%
3x1 at 75%
2) Back Squat: 3x3 at 70%
Rx) "Big Clean Complex"
6 sets of the following complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set
Comp) 1) with a running clock... 5 Rounds: 1 "Big Clean Complex" every 5:00
on 0:00 - 50% 1RM Clean & jerk
on 5:00 - 55%
on 10:00 - 60%
on 15:00 - 65%
on 20:00 - 70%
2) 10 Rounds for total calories
:30 on/ :30 off