"Open 13.4"

  • 0:30 Active Samson Stretch

     

  • 0:30 Straight Legged Sit-Ups

     

  • 0:30 Slow: Shoulder Tap, Shoulder Tap, Push-Up

     

  • 0:30 Knuckle Draggers

     

  • 0:30 Side Plank (left side)

     

  • 0:30 Side Plank (right side)

     

  • 0:30 Pigeon Pose (left side)

     

  • 0:30 Pigeon Pose (right side)

PART 1: Power Clean & Jerk:

  • Build to a Heavy Power Clean & Jerk

     

    *Score = Heaviest Load

 

PART 2: " "Open Workout 13.4"

AMRAP 7:

  • 3 Clean & Jerks 

     

  • 3 Toes to Bar 

     

  • 6 Clean & Jerks 

     

  • 6 Toes to Bar 

     

  • 9 Clean & Jerks 

     

  • 9 Toes to Bar

     

  • ...

     

  • Add 3 Reps Every Round 

     

    Barbell:[61/43]

     

    *Score = Rounds + Reps

COOLDOWN 

MOBILITY

    • 1:00 Frog Stretch

       

AFTER CLASS

10-8-6-4-2:

  • Wall Walks
  • Farmers Carry Lengths (10 Meters)

Dumbbells: (50's/35's)