Friday – July 12, 2019

Friday – July 12, 2019

Fit 1:  

A.  Halting Clean Deadlift + Hang Clean Pull (3-5 reps) X 2, rest 1 min 

DEMO:  https://www.catalystathletics.com/exercise/185/Halting-Clean-Deadlift/

DEMO:   https://www.catalystathletics.com/exercise/361/Hang-Clean-Pull/

**Complete 3 position deadlift, then re-set to hang for a hang clean pull** 

B.  Back Squat (4-6 reps) X 3, rest 2 min

C1.  Pull Ups (use toe assist as scale) (M 6-8 reps F 3-5 reps) X 3, rest 30 sec

C2.  Seated alternating Arnold Press (10 reps each arm) X 3, rest 30 sec 

D.  8 min EMOM

      6 X Wall Balls 

      6 X Box Jumps (sub step ups)

Fit 2:

A.  Hang Power Clean (3-5 reps) X 3, rest 2 min

DEMO:  https://www.catalystathletics.com/exercise/69/Hang-Power-Clean/

B.  Back Squat (3-5 reps) X 3, rest 2 min

C1.  Max Effort Strict Pull Ups X 3, rest 30 sec

C2.  GHD Sit Ups (20-25) X 3, rest 30 sec

D.  8 min EMOM

      6 X Wall Balls 

      6 X Box Jumps (sub step ups)

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