WEDNESDAY APRIL 18, 2018

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Weightlifting Wednesday has us building to a challenging set of 5 reps. You will be given enough time to warm up and rest between sets as you work up.

After we squat heavy we will squat light... the med ball squat cleans in today's workout will transfer over to improving your barbell clean skill the next time we get a chance to do them. Both movements require us to have a solid set up, full hip extension and a stable receiving position. Pick a weight for the med ball cleans that will allow you to move continuously through the 30 second window. 

SKILL

5x5 Back Squat, build to a heavy set of 5

METCON

“Elbow Grease”

Alternating On the Minute x 14min

Odd – 20/14 Calories

Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

SCALING OPTIONS

Fewer calories 

Lighter med ball