Warm-up

EMOM 6

Odd – Row 15/12 Cals*

Even – Plank Hold

*Bike = 12/10 Cals

 

 

Strength

1. Press

3-3-3-3

2. 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