FRIDAY 200214 VALENTINE’S DAY
6, 9, 10, 11 Coach Gaela
430 Coach Gaela

Warm-Up
2 Rounds
12 KB Windmills (6/6) https://www.youtube.com/watch?v=ITSmgn_BQgY (stay looking at KB)
24′ Bear Crawl + 12 Scap Pushups
24′ Bear Crawl + 12 HRPU
12 KB Goblet Squats
2 x 6 Shoulder T’s + 6 Shoulder Y’s (2.5# plates in each hand)

Movement Prep: Power Clean
2 Rounds
3 Shrugs
3 High Pulls
3 Muscle Clean
3 Power Clean

Round 1- Empty Bar
Round 2- Add 20-30#

Then continue to build w/1 Power Clean to work weight

Perfect Pair
Teams of 2
For Time:
150 Clean and Jerks*
*On the 0:00, 5:00, 10:00, 15:00, 20:00, 25:00:
50/36 Push-Ups
(Partners can partition barbell and push-ups as desired but only ONE person working at a time)

*Load increases every 30 reps: *
Weight 1: 115/80
Weight 2: 135/95
Weight 3: 155/105
Weight 4: 175/115
Weight 5: 185/125

Time Cap: 30 minutes
**Set-Up**
* One barbell, unless partners are using different weights (still only one person working at a time)
* Co-Ed Teams perform 43 Push-Ups

Scaling options in Workout Prep Notes

Warm-Up
2 Rounds
12 KB Windmills (6/6) https://www.youtube.com/watch?v=ITSmgn_BQgY (stay looking at KB)
24′ Bear Crawl + 12 Scap Pushups
24′ Bear Crawl + 12 HRPU
12 KB Goblet Squats
2 x 6 Shoulder T’s + 6 Shoulder Y’s (2.5# plates in each hand)

Movement Prep: Power Clean
2 Rounds
3 Shrugs
3 High Pulls
3 Muscle Clean
3 Power Clean

Round 1- Empty Bar
Round 2- Add 20-30#

Then continue to build w/1 Power Clean to work weight

“Two Clean”
Teams of 2
For Time:
150 Clean and Jerks*
*On the 0:00, 5:00, 10:00, 15:00, 20:00, 25:00:
50/36 Push-Ups
(Partners can partition barbell and push-ups as desired but only ONE person working at a time)

*Load increases every 30 reps: *
Weight 1: 115/80
Weight 2: 135/95
Weight 3: 155/105
Weight 4: 175/115
Weight 5: 185/125

Time Cap: 30 minutes
**Set-Up**
* One barbell, unless partners are using different weights (still only one person working at a time)
* Co-Ed Teams perform 43 Push-Ups


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