CFG - Lucas
1130 - 9 of us
Warm Up
Hip - Hammy
then 1 min each of
air squat + thoracic rotation
single leg glute bridge hold
tall clean and front squat
cuban press
then PVC warm up
set up review
clean lift off
shifting drill
high pull
slow turn over
front squat
then with barbell
clean lift offs
hang power clean
cleans
Weightlifting
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean
Athlete will execute one clean from the hang position, and then one from the floor
Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
I worked up from 75-85-95-105-115-120-125-130-130-130 and felt pretty good about the movements.
Metcon
For time:
1000 Meter Row
50 Pull-Ups
25 Hang Squat Cleans (115/75 lbs)
I scaled to ring rows and 65# hang squat cleans and still barely squeaked under the 12 minute cap at 11:52. This was tough.
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