Monday 09.26.22

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

Strength

15 mins to find a heavy 1 rep:
Clean & Jerk
* 1. Warmup weight starts at 95/65# or less for everyone. Never start too heavy when warming up.
2. First few sets should be sets up 3-5 with warmup weight.
3. Start adding weight on set 4, then do single clean & jerk each set.
** If you max out before your 15 mins is complete, drop weight and do 3 sets of 3 reps on the movement that limited your 1 rep today(around 75-80% of your 1RM for that movement). For instance, if you can clean 225# BUT only jerk 185#… then drop down to 80% of your 185# jerk weight and do 3 sets to build strength.

Metcon

3 Rounds For Time:
40 Wall Ball
20 Deadlift
10 Bar Facing Burpee

*Rx – 20/14 – 185/125
Rx+ – 20/14 – 225/155