Shhhh (and pass it on)... It's Coach Ayn's BIRTHDAY on Tuesday!! Get ready!!

Shhhh (and pass it on)... It's Coach Ayn's BIRTHDAY on Tuesday!! Get ready!!

 

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. ๐Ÿ‘‘๐Ÿ™Šโ€œThe Silent Queenโ€๐Ÿ™Š๐Ÿ‘‘
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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