Midweek Fitness in Gibbstown!


High-Hang Clean (5x3 >75% of 1RM)

1 second pause in bottom of clean- get comfortable in the bottom of squat *Quadriped hip rocks x 5/sdie between sets of cleans

Metcon (AMRAP - Reps)

Every minute on the minute (20 total minutes - 5 rounds of each) Minute 1: 10 dumbbell clean and jerk Minute 2: 10 dumbbell front squat Minute 3: 10 alternating arm dumbbell snatch (5/side) Minute 4: 10 dumbbell reverse lunge (5/side)

*Weights selected should be light enough to be unbroken throughout but heavy enough to be challenging (8/10 challenge) *Add 1 rep each round if the movements are completed unbroken Score is last round of unbroken reps. ie if you complete 15 of everything in your last round your score if 15. If you get to 15 but don't complete each exercises unbroken go back to your last completed unbroken rep.

Extra Work

a: False Grip Pull-up (3x3-5)

-explosive from flexed hang -maintain hollow position -self spot with feet or add load as needed https://www.youtube.com/watch?v=c9XEeTuzq7s&feature=youtu.be

b: Press to handstand (x2-4 reps)

-Mod with a all if neeeded https://www.youtube.com/watch?v=a9RP1t67VXY&feature=youtu.be -no wall if able to perform without


c: Snatch Balance (3x4)

Pause in power position then drop into OHS https://www.youtube.com/watch?v=Mq_NIhD8QHg&feature=youtu.be


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