Workout of the Day: Thursday, 6.27.13

PROM is this SATURDAY from 7-11pm!  Are you planning on making dessert? I humbly request anything from here.

BCCC measurements today are at the following times:

6:30-9:30am Erin
11:30 – 1:30 Greg
4:30-7:30 Erin
Just a reminder from little old me, that all of you can definitely clean a LOT of things if you get your elbows under the bar after you go to all the work to pull it as high as possible. :)

cleans

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam Roll Quads, 3 minutes. Pec Minor Release, 1 minute each side. Partner Assisted Seated Lat Stretch, 1 minute per person.  Single Leg Squat Hold, 1 minute per side. Single Arm Overhead Walking Lunges (choose your load), complete at least 20 steps total (take breaks if you need them).

SKILL WORK: The Clean Pull, The Hang Clean, The Split Jerk = The Shankle Complex!  This is 3 Clean Pulls, one Hang Squat Clean, and 2 Split Jerks.

STRENGTH: Peak the Complex for the rest of the Class Time.

CONDITIONING: AMRAP in 3 minutes of Burpees.

(The extra work will take place in the back room BEFORE or AFTER class for no more than 15 minutes):

Any rowing you would like to do outside of the HOUR of class time.

Rowing or pull-up strength work only will be permitted.

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