Power Clean

Heavy Set of 3

WOD

5 Rounds For Time:
10 Power Cleans 95/135M-75/105
10 Burpees

GENERAL WARM-UP

40 Seconds Each

Active Samson
Shoulders Taps
Active Spidermas

30 Seconds Each

Single Leg Glute Bridges
Glute Bridges
Glute Bride Walkouts

20 Seconds Each

Plate Hops
Jumping Lunges
Jumping Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY

Forearms Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Pec Stretch on Wall: 30 Seconds Each Side

AFTER PARTY

3 RNDS

12 Alternating V-Ups
12 Hollow Rocks

WORKOUT VARIATIONS

HOME GYM

5 Rounds For Time:
15 Double Dumbbell Power Cleans 35/50 M25/40
10 Lateral Dumbbell Burpees

MODIFICATIONS

POWER CLEANS

  • 15 Double Dumbbell Power Cleans
  • 20 Single Dumbbell Power Cleans (10 Each)

_________________________

Check out our outdoor and Zoom class schedule!

MONDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

TUESDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

WEDNESDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

THURSDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 6PM

 

FRIDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

 

SATURDAY

CONCRETE JUNGLE GYM- 8 & 9AM

 

Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

 

Log in for ZOOM- Meeting Password- 214698 https://zoom.us

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\