27
05 '20
“QUARANTINE DAY SEVENTY ONE”
Zoom online class at 12pm and 6pm. Code: 2948439973
Outdoor workout at 5pm. Tuxedo park, 30th avenue and 2nd street NE. (baseball diamond)
Technique
Clean and jerk overview
Muscle clean
Power clean
Clean
Jerk
Split jerk
Light GRACE
30 power clean and jerk
PVC or very light. Aim for unbroken or 2, 3 sets top
METCON
10min AMRAP
10 alt lunges
1 wall climb
10 alt lunges
2 wall climbs
10 alt lunges
3 wall climbs
…
…
Add 1 wall climb every round
**Outdoor workout**
BURN
10 rounds for time:
10 burpees
100m dash
Accessory work
Core
Plank 2min
Side plank 1min per side
Maintenance/Mobility
10min
Mindset
Meditation 5min
