CCX FRIDAY 14-1-21

WARM-UP- 1 Round

1:00 Clean Deadlift

1:00 Front Rack High Elbows

1:00 Muscle Clean

1:00 Front Squat

1:00 Back Rack High Elbows

GROUP CLEAN WARM-UP:

*Coach Lead Drills

PART A: CLEAN (FULL OR POWER)

5-5-5-5 / 3-3-3-3 / 1-1-1-1-1-1

*Lifting focus on technique. Build load as ability allows, 5’s and 3’s to be touch and go.

PART B:

3:00 Work / 1:00 Rest x 5 Rounds – Each Round starts where the last finishes.

4 Power Cleans

6 HSPU / D/B Seated Press

8 Pistols / Box Pistols