The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes cleans and front squats.
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Cleans and front squats? MY legs hurt just thinking about this one. :)
I can't make it this morning....if you can remove me from 6am... oo would be my first real no show... even though I get plenty on the site. ;).
Daily Squats
up to 345 x 1

CFWU x 1

Jerks 3RM
100, 120, 140, 160, 175, 185
(Hit my chin on first rep of the last set) Last set was garbage.

Metcom:
EMOM 10 minutes of:
2 cleans 205 lbs (odd)
4 front squats 205 lbs (even)
Score: 10 cleans, 20 front squats

Nice work 6am!
Jason, if you email/call to cancel, we leave you reserved unless we need to make space for the wait list. This helps us keep track of people who cancel frequently. ;)
Squats to 350 x 1

WOD
EMOM in 10 mins:
6 reverse burpees
4 B squats (225)
CFWU x 2ish, Squats to 135… unsuccessful! Reset to 120. Blame it on yesterday even though it was supposed to make me springier! :) WOD: EMOM 10min of 2 cleans, 4 front squats with 75lbs (10 cleans, 20 front squats). Have a good day… it's gorgeous outside!
wu x 2

jerk grip OHS for mobility (and rolling)

WOD EMOM 10

2 cleans (55) odd
4 front squat (55) even

30 total.
Warmup

Bench reset to 135# x 5

EMOM in 10 minutes w/ 125#
2 Cleans (even minutes)
4 Front Squats (odd minutes)

Total: 10 cleans + 20 front squats
PM: Hot Tub/Stretch. CFWUx1. Snatch 130x1. Front Squat 173x1x3. EMOM10: 2 Cleans (135 pounds)/Odd + 4 Front Squats (135 pounds)/Even.
BW166. 2PM: squat 515x1 (that makes 15 reps above 500 pounds in past 11 days), 15 consecutive ring muscleups (first 10 strict-ish, last 5 kip).
I. Am stupid happy that while I can barely walk due to leg/butt pain, the old lady hip is not involved.
CFWU

Push press to 92: 45, 65, 75, 85, 88, 92.

EMOM 10 minutes:
2 cleans (85 lb)
4 front squats (same)

I always wondered about how embarassing it would be to accidentally fart loudly during a WOD. Found out during the first front squat. Anyway, 10 + 20.
I am going to find some heavy work for you at my new house over the holidays @Matt...will help you put all this sweat and tears to practical use!!
It wasn't very loud Becky, just loud enough:)
I will be happy to help Lisa. It certainly will not be much of a workout getting there!
I love that video!