Get Ready to Party this Saturday!

Get Ready to Party this Saturday!

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. Technique Review: Push Jerk (10 min)
 
2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)
 
3. “The Silent Queen”
EMOM 10
1 push press,1 push jerk, 1 split jerk (clean into position)
 
LIII: 70-75% 1RM Push Jerk
LII: 1 push press, 2 push jerks 55-65% 1RM or find an appropriate weight that you will not miss and will execute with good form.
LI: 3 push press
 
3. Rest 5 Minutes
 
4. AMRAP 10
Row Max Meters
 
(Large classes: half start on row/half on barbell)
 
 
 
Have fun!
 

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