We love that we are not a regular gym.  You don't just pack up and go home when you finish your workout. Sometimes, the best part is cheering on everyone to the finish line!

We love that we are not a regular gym.

You don't just pack up and go home when you finish your workout. Sometimes, the best part is cheering on everyone to the finish line!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Technique Review: The Power Clean, Power Snatch, Push Jerk

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. πŸŸοΈπŸŒβ€œOpen Test IIβ€πŸŒπŸŸοΈ
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans (145/98)
20 Jerks (145/98)
10 Power Snatches (145/98)
10 Bar Muscle-ups

LIII: as Rx’d
LII/LI: 105/73 for barbell work or scale weights as needed, regular pull-ups/ring rows or banded pull-ups as appropriate. Practice Double Unders for 1:00. Sub straight leg raise or toes to ceiling.


Have fun!
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