Monday 07.10.23

Class Times:
5:30am
11:30am
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

3 Rounds
10 KB Swings
20 Alternating S-Leg V-Ups
5 Burpees

Get Fit (Min 20-32)

30-20-10
Hang Power Clean & Jerk
Toes to Bar
Rx – 95/65
Rx+ – 115/75
*12 Min Cap

ATHLETE NOTES:
Considerations for this workout include grip endurance, barbell cycling skill, and TTB abilities. You’ll likely need to break up the first round of both movements, so try to do that long before you reach major fatigue or failure to be able to recover quickly and keep going.

Wellness WOD

30-20-10
KB Swing (any weight)
Sit Ups or V-Ups

Get Powerful (Min 40-55)

Jerk Complex
Every 2:30 for 15:00
2 Push Jerk + 2 Split Jerk

ATHLETE NOTES:
Big focus on footwork and speed under the barbell today! Actual weight is less important than some confident, quality reps of both movements.

Competitor Extra

AMRAP 5:
400m Run
Max Push Ups in remaining time

ATHLETE NOTES:
Give yourself a Push Up goal before you start. That can be a total number of reps or UB sets you want to maintain until the end.