ARFC 3.19.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 Rounds:

10 KB DL

10 KB DLHP

10 Goblet Squat

10 Upside down KB Press

3 Min clean drills:

10 Dip to shrug

10 Dip to high pull

10 Muscle Clean

10 Power Clean

10 Squat Clean

Strength

Clean and Jerk Complex

E2MOM

1 Complex

Complex consists of:

1 High hang clean

1 Low hang clean

1 Front squat

1 Jerk (push or split)
* Complete entire complex without putting the bar down

* Build in weight over the course of the sets

* We are focusing more on positioning and technique than going heavy

* Use the high/low hang to work on triple extension, and the jerk to focus on the receiving position

Metcon

Metcon (Time)

15-12-9

Front Squat (115/85)

Burpee over bar

Rest 2:00

15-12-9

Cal Row

Burpee over bar

Rest 2:00

15-12-9

Cal Row

Front Squat

* times are per couplet

Target Time: 5:00

Time Cap: 7:00
Notes:

* Front squats are done in 1-2 sets

* Burpees should be an aggressive pace

* Row is a moderate pace

Record your time including rest

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