Fitness Friday 10/15/21

The Board

The Mobility

• Barbell Forearm Roll-Out
• Prize Squat

The Warm-Up

• Elbows High & Outside
• Down, Up + Shoulder Tap
• Good Mornings (PVC)
• Muscle Clean (PVC)

The Strength

• We found a new 1RM Clean a few weeks ago. You will use this number (see board below) to build your strength progression.
• The rounds will come quick. We will be following a 0:30 clock for 4 rounds at each percentage.
• If you do not know your 1RM, try to match the relative intensity. The weight should be moveable and not max loading.

For Example:Round 1-4: 1 Squat Clean every 0:30 @55% of your 1RM.Round 5-8: 1 Squat Clean every 0:30 @65% of 1RM*You will have 1:00 rest between each % change to add weight to your bar.

The Met-Con

For Time: Power Clean & Pull-Ups separated by RunningEach * means go out for a run!For Example:

• 18 Power Cleans - 18 Pull-Ups - 200m Run
• 15 PC - 15 Pull-Up - 200m Run

The Finisher

Wall Walks