Thursday, September 23rd

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Weightlifting: 3 Position Power Clean: 5 sets 1 High Hang P.C 1 Hang P.C 1 P.C *final P.C. should be touch and go*

Working today on generating vertical power, starting with nothing but a short hip/glute drive, carrying forward to increase distance and momentum but still focusing on a vertical, not forward, extension.

Conditioning: Assault Bike Sprints (2 min rest per interval). 20/15/10/20/15/10 calories.

Workout – For the Bike Sprints, 2 minutes should be more than enough time rest to get one, maybe more people through the sprint before the first person has to get back on.
For really large classes (8+) feel free to start half on clean and half on bike.