*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going.
**Fall/Winter Holiday Schedule HERE
1) Muscle Clean + Push Press: Every 1:00 x 7 sets
Warm-up as needed. Start around 50-60% of your 1RM C+J. Build as heavy as deemed fit.
2) Power Clean + Push Jerk: Every 1:00 x 7 sets
Continue to build loading from Part 1.
3) Clean and Jerk: Every 1:00 x 7 sets
Continue to build loading from Part 2.
4) 12 minute AMRAP:
12 Power Snatch 65/45
15 Hang Power Cleans 65/45
18 Shoulder-to-Overhead 65/45
5) Farmers Carry: 400m
Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.
6) Good Morning: 3 sets of 20
Rest 90-120 seconds between sets. Focus on position over loading.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE