ARFC 3.3.20

Alamo Ranch Fit Club – Functional Fitness


Warm-up (No Measure)

2 Round:

10 Lunge w/ Sampson Stretch

10 KB Dl

10 KB High Pull

10 Pushups

10 Shoulder Taps

Clean and Jerk Drills:

10 Dip to Shrug

10 Dip to High Pull

10 Muscle Clean

10 Power Jerk

10 Hang Clean and Jerk


12 min E3MOM (4 x 3)

12 min E3MOM

2 Hang Cleans + 2 Jerks w/ 2 second pause in receiving position
The focus today is on our receiving position in the jerk. Work heavier each round and focus on receiving the bar in a stable position on the jerk with the arms locked out. Only go as heavy as you can while maintaining this receiving position.


Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

20/15 Cal Row

50′ Front Rack Walking Lunge

20 DB Push Press

RX (50/35) – Sc1 (35/25) – Sc2 (25/15)

Minimum Rounds: 4+

Target Rounds: 6+
The goal of this workout is to keep moving, try to maintain a steady pace throughout.

The calories should be done in ~ 1 minute

The walking lunges should be done in 1 -2 sets

DB Push Press should be done in 1-3 sets