MONDAY 1.7.19

FOR TIME

10 POWER CLEANS
10 JERKS
10 BACK SQUATS
10 BAR FACING BURPEES
9 POWER CLEANS
9 JERKS
9 BACK SQUATS
9 BAR FACING BURPEES
....REPEAT WITH
8,7,6,5,4,3,2,1

RX Men: 95#
RX Women: 65#

RX Plus Men: 115# +
RX Plus Women: 75# +

Last year we had the RX weight at 135/95 - so if you are re-testing it make sure you check what you used.  That was before we ever used the RX Plus option very much!

Goal time is 20-25 min or less.

PROGRAM A

FOR TIME:
10 DB POWER CLEANS
10 DB JERKS
10 DB SQUATS
10 BURPEES OVER THE DB
9 DB POWER CLEANS
9 DB JERKS
9 DB SQUATS
9 BURPEES OVER THE DB
....
CONTINUE WITH
8,7,6,5,4,3,2,1...

RX Men: 40# DBs
RX Women: 25# DBs

RX Plus Men: 50#+ DBs
RX Plus Women: 35#+ DBs

NOTES:

Put what weight you used in the comments when you post your score!

For the power cleans the bar will start on the ground.  Make sure there is a bend in the knee with the heels down and chest up.  Think stand fast - shrug- and pull slightly under catching the bar on the shoulders.  Stand up to finish the rep.  Keep the back flat as you bring the bar back down.

On the jerks the bar will start on the front of the shoulders with elbows slightly in front.  Feet under hips.  You will dip keeping the heels down, belly tight and chest up.  bar off of the shoulders then finish by pressing the weight up and yourself down slightly.  Stand to finish each rep with the weight still overhead.

For the squats the bar will be on the back rack on the shoulders.

Reach the butt back and down.  Focus on keeping the heels down, drive the knees out and keep the chest up.  No collapsing!  The goal is to get the butt below the knees.  Keep the chest up - knees out and heels down as you stand!

The bar facing burpee is just that.  Jump or step back.  Get the chest and thighs on the ground at the bottom.  Jump or step in.  Jump over the bar FACING the bar - not lateral!