Podium sweep for our girls at Champlain few weekends ago
am:
A.
1 min of Push Jerks (135/93)
1 min of SqT Cleans (135/93)
rest 2 min
2 min of Push Jerks (185/113-123)
2 min of SqT Cleans
rest 4 minutes
3 min of Push Jerks (205-225/)
3 min of SqT Cleans
B. Seated Bent Over DB Dual Rows 8-12 reps x 4-5 sets (can use KB if need be)
C. pbar L-Sit; accumulate 2-3 min worth of time (athlete dependent)
pm:
A. every :90 complete
5 bar lateral burpees + 20 Double unders + 1 Clean
*2 Options: cleans starting at 275/163 or 225/133…jumping by 10# til can’t complete
B. 10 min on bike :30 on hard :30 on easy
