CCX WEDNESDAY 1-12-21

Warm-Up: 2 Rounds

1:00 Front Rack Alt High Elbows

1:00 Strict Press

1:00 Back Rack Elbows Up

1:00 Push Press

1:00 Front Squats

You don’t have to work for a solid minute on each*
Then Group Work on today’s lifts.
After Warm-up use the time to build to starting load for the power clean and push jerk.

Minutes 1-5 Complete

5 Strict Press

Minutes 6-10 Complete

3 Push Press

Minutes 11-15 Complete

1 Front Squat

*Increase the load through the 15:00 EMOM*

Using the timing protocol of :20 Work / :10 Rest

First Complete – 75 Power Snatch 34/25

Then Complete – As Many Rope Climbs With Reaming Rounds As Possible. (see scaling options below)

*Scaling options –

Snatch – lower weight, if using an empty bar only go as low as the shin.

Rope Climb – Lying to standing to lying 1 rep = 2 reps,

Rope Climb – 3 Foot Clamp Pull-ups = 1 rep (you must release foot clamp after each pull-up)