Coach Emily working on her box squats …

amazing strength and technique 

Olympic Weightlifting

Warm up 

for the clean and jerk

 

COMPLEX 

Rep theme same at the bear complex… 7 rounds 5 rounds beginners… load bar up to your 5th round. 

going through the below complex 5x for 7 rounds 

• 1 Clean jump pull
• 1 hang power clean
• 1 hang clean
• 1 Clean & Jerk

MetCon

21-15-9-6-3

Burpees
Box Jumps

 or add some spice

21-15-9-6-3

Burpees
with Box Step Overs ps  (35/25)