Friday November 2, 2018

Friday November 2, 2018

Events & Announcements
Thursday November 22 – 8am, 9am & 10am Classes Only


Workout of the Day

Warm Up
250m Row
5 Good Mornings
5 Back Squats
5 Elbow Rotations

250m Row
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats

Mobility
1 Min Childs Pose
10 Squat Stretches

Skills & Drills
Power Clean and Jerk

Movement Prep
5 High Hang Power Cleans
5 Strict Press
5 Hang Power Cleans
5 Push Press
5 Power Cleans
5 Push Jerks

Then: 6 Minutes to build to starting weight

Part I
Power Clean & Jerk
2-2-2-2-2

*Perform 1 Set Every 2 Minutes
**Begin first set at 65%. Increase weight each set if technique allows.

Part II
15-12-9
Clean and Jerk (135/95)
30-24-18
Cal Row


Accessory
10 Rounds (85%)
7/5 Cal Bike
7 Kettle Bell Swings (32kg/24kg)