ARFC 8.14.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Clean Technique

On the 1:30 x 5 sets:

Pausing Clean Pull

Low-hang Squat Clean

Front Squat

This 3 movement complex is designed to be completed without dropping the bar. Weight should be light to maintain excellent technique.

Sets: 50%, 53%, 56%, 59%, 62% of 1RM

For the Pausing Clean Pull, pause 1 second just off the ground and 1 second at knee level.

Metcon

IHOP (AMRAP – Rounds and Reps)

15 min AMRAP

60 DU

30/24 Cal Row

5 Power Cleans (135/95)

5 Hang Squat Cleans

5 Squat Clean
Scale to moderate weight about 50-55% of 1RM Clean. Looking to complete 3+ rounds

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