Mobilize: Front Rack
Strength:
1) 4×3 Clean Deadlift @65-85% of 1 rep max clean.
2) Every minute on the minute for 8 minutes @85% of one rep max clean:
- 1 Clean
- 1 Hang Clean
- 1 Split Jerk
This is a complex. The barbell should not touch the ground until after all thre movements have been completed.
Conditioning:
4 rounds for time:
- 200m Sea Bag 50/50 (50/35)
- 10 Pull Ups
- 10 Ring Dips
-then (no rest)-
2:00 max effort double unders
Close: Overhead mobility
Join us tomorrow for a taste of the Civilian Military Combine! CMC co-founder Sean Rogers will be here during the evening classes.
Solidarity has one of the largest teams in the Mid-Atlantic registered to run, and it’s not too late to sign up! Talk to Michael about details if you’re interested.
