Warm-up
EMOM 6
Odd – Row 15/12 Cals*
Even – Plank Hold
*Bike = 12/10 Cals
Strength
- Press
3-3-3-3
- Push-press
2-2-2-2
WOD
14 Minute AMRAP
7 Clean and Jerks (135,95)
21 Calorie Row
Level 2 – 115,75
Level 1 – 95,45
Bike sub = 15 cals
Olympic Lifting Class **6:00PM Only**
Warm up
All in split jerk stance
10 strict press
10 push press
10 power jerk
10 split jerk
Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press
Strength
5×1
1 f.squat + 1 sec pause at bottom + 1 pause at quarter squat @ 75% of 1 RM
5×5
Clean deadlift
90% of clean
Clean
1 power clean+ 1 jerk
65%x 3
75%x 3
80%x 3
85%x 3
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