Friday 09.01.23

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

Warm Up (Min 0-12)

2 Rounds:
100m Run
10 Push Ups
:15 HS Hold
10 Barbell Good Morning

Get Fit (Min 22-41)

3x AMRAP 5 / 2:00 Rest
400m Run
10 Strict HSPU
Max Clean and Jerks 155/105

ATHLETE NOTES:
The goal is to get you about two minutes per AMRAP with the barbell. Singles on all three rounds is likely optimal, but try to “stay over the bar” and not step back between every single rep.

WELLNESS WOD

3x AMRAP 5 / 2:00 Rest
400m Run
20 Push Ups
Max S-DB Clean and Jerk 35/20

Get Powerful (Min 46-56)

Power Clean and Jerk
EMOM 10
1 Rep

ATHLETE NOTES:
Your first rep should be only a little more than your workout weight, gradually build across the 10 reps to a challenging weight

Competitor Extra

5 Rounds
1:00 Max Push Ups on DBs (35s)
1:00 Max Double Unders
– 1:00 Rest –

ATHLETE NOTES:
Within the minute window, break up the sets often to keep the reps full range of motion and to avoid getting sloppy. The DBs are there to hold on to during the Push Ups. It will create a bit of a deficit and change the style of pressing more into the triceps.