Friday 06.16.23

Class Times:
3:30, 4:30 & 5:30pm

Warm Up (Min 0-12)

2 Rounds
15 Band Pull Aparts (overhand)
10 Good Mornings
15 Band Pull Aparts (underhand)
10 Push Press

Get Fit (Min 20-40)

2 Rounds:
1000/800m Row
30 Clean and Jerk 135/95
*20 Min Cap

Controlling the pace of your Row will likely help you speed up the pace of your Clean and Jerks, which may lead to a faster overall result. C&J can be singles throughout.

Get Powerful (Min 45-55)

Clean Complex
In 10:00 establish a heavy Complex:
1 Power Clean + 2 Hang Power Cleans

You can hit a complex a minute while it’s light, then a heavy one every :90 or so to finish.

Competitor Extra

4 Rounds:
:30 Max Shoulder to OH 185/125
:30 Rest
:30 Max Burpee to Target 6″
:30 Rest

ATHLETES NOTE:You get one set with the barbell per :30. Reps can be push press or Jerks but should be full ROM with full extension at the top of each rep.