Monday 10.02.23

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

Warm Up (Min 0-12)

3 Rounds:
30 Plate Jumps
10 Hollow Rocks
10 Superman

Get Fit (Min 20-32)

For Time:
45 Burpee to Target 6″
30 Clean & Jerk 135/95
15 Bar Muscle Ups
*14 Min Cap

Short and sweet. Hold a sustainable rhythm on the Burpees all the way through. Single out the C&Js at whatever speed you’re capable of. Immediately take your opening set of MU (or Pull Ups if you’re modifying) following the final C&J, then chunk out the rest from there. This is a fine workout to practice BMU in the workout, as there’s nothing left afterwards. Getting a few under fatigue is probably more beneficial than hitting a few Pull Ups – work until the cap.


For Time:
30 Burpees
30 Clean & Jerk 95/65 (or less)
30 Pull Ups (any variation)

Get Strong (Min 40-52)

Push Jerk
In 12:00 Establish a Heavy Single

Build at your own pace. If you’re feeling particularly strong, take a shot at a PR near the end. Use a rack or blocks.

Competitor Extra

5 Rounds:
:30 on / 1:30 off
Max Calorie on Bike of choice

Simple, five shots to accumulate Calories. If using a Bike Erg, you can set the damper anywhere you would like. Stand or sit and pedal. Score is total calories.