Thursday

Peak 180 – Group Class

Bit of a theme this week being front rack movements (cleans, front squats, power cleans again and friday will be a benchmark WOD with some more front loaded barbell work). If you need to work on the movement, control the load and use the coaches for feedback!

Weightlifting

3 Position Power Clean

6 x 1

The following is 1 rep:

-above the knee

-below knee

-from the floor
Focus on the process of getting the bar from the floor to the hip for proper extension of the hip and movement of the barbell. Try and focus on recieving the bar at its peak hights and not allowing it to come down on you.

Performance

Metcon (Time)

5 Rounds:

12 Box Jump Overs

12 DB Snatch (50/35)

12 Toes to Bar
Try and complete under 12 min

Fitness (alternative to Performance)

Metcon (No Measure)

12 min EMOM:

min 1) 10/7 Cal Ski

min 2) 4 Devil’s Press (40/30)

min 3) 10 Hollow Rocks

min 4) 30 Mountain Climbers