Oly Work

Hip Clean Consistency Conga Line

8 minutes to accumulate 8 singles

Male Rx 185 lbs

Female Rx 125 lbs

Male Scaled 95 lbs

Female Scaled 65 lbs


Retest of 2/7/18

Every 3 minutes for 5 rounds

Unbroken Interval Challenge

10 DB Power Clean

10 DB Walking Lunges

10 DB Thrusters

10 Toes to Bar

Perform each round as fast as possible and unbroken. Any broken sets = 8 burpees after final round.

Accessory Gains (To be done independently outside of class)

4 rounds

8/leg single leg KB deadlift

10-15 GHD / Weighted Situps

AHAFA (as heavy as form allows) on both movements