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“The East Coast Family” – Thursday – 12/8

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Strength
Work up to a 1 RM
Back Squat

 

WOD (15 Minute cap)
1000m Row
20 Clean and Jerks (135,95)
1000m Row

Level 3- (115,75)
Level 2- (95,55)
Level 1- (75,35)

 

Olympic Lifting Class **6:00 ONLY**

Warm up
2 rnds
10 strict press
10 push press
10 push jerk
10 split jerk
Pvc around the worlds
2 rnds
10 squat
10 jump squat
10 sotts press

3 sets
1- squatting quad muscle clean
1-squatting quad power clean
1-squatting quad squat clean

Clean
2 clean + 1 jerk
60%
70%
75%
80% x2
1 clean -1 jerk
90% x2

Strength
clean deadlifts (heavy)
5
4
3
2
1

10 min amrap
10 overhead squatting duckwalks with KBs
10 double KB swings
1 lap around gym (inside) heavy front rack carry