Monday 10.17.22

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

Strength

Every 2 mins for 10 mins, perform complex of:
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk
Set 1 – 65% of 1RM Clean & Jerk
Set 2 – 70%
Set 3 – 75%
Set 4 – 75%
Set 5 – 80%
*Warm up to starting weights, then 3-2-1 go together as an E2MOM.

Metcon

AMRAP 15 Minutes
500m Row
50 Double Unders
10 Sandbag Cleans (100/70)
25/20 Assault Bike
50 Double Unders
10 Sandbag Cleans (100/70)

*Sandbag Sub = 10 Power Cleans (135/95)