Workout for 9-21-16

Weightlifting Strength/Skill Development, Deload Week

Split Power Clean
1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 

Weightlifting/Gymnastics Conditioning, Sprint Intervals

“Hot Sauce”
10 rounds for time, in teams:
12 power cleans
12 sit-ups, GHD

After-Hour Accessory Exercise

Midline: Accumulate 3 minutes of side planks (90 seconds/side).
Posterior chain: Romanian deadlifts, 3 sets of 15.

Before class:

  • Wear wrist wraps
  • Calculate 40-50% p-clean 1RM

After class:

  • Record workout results
  • Do accessory exercise
  • Clean & return equipment.