Monday 01.16.23

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

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds: (light DB’s)
30′ Double DB Front Rack Lunge
10 Double DB Power Clean
10 Double DB Front Squat
– Rest as needed –

GET POWERFUL (Min 20-35)

Clean and Jerk
Every 2:30 for 15:00
3 Reps
*Drop and Reset
ATHLETES NOTE:
Stick to drop and reset reps in your C&J. Try to complete the set within :30 even at your heaviest reps. Singles is a good theme for the workout as well! No need to blow up your much needed grip.

GET FIT (Min 44-56)

For Time:
2-4-6-8-10
Power Clean 135/95
Burpee Bar Muscle Up (or Burpee Pull Up)
*15 Min Cap
ATHLETE NOTE:
“Jump into the bar” to establish that kip swing is the best way to gather momentum for the BMU singles.

COMPETITORS EXTRA

3 Rounds:
3:00 Row for Calories
1:00 Lateral Burpees ov Rower
1:00 Ring Dips
– 2:00 Rest –