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Potluck

for Memorial Day "Murph"

Bring tasty treats and post-workout goodies to share and celebrate on Monday please!

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

1. Warm-up F: Three rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

2. Technique Review:
The Clean and Jerk
(10 min)

3. Clean and Jerk
3-3-3-2-2-2


👉15 minutes to work up to a heavy double for the day. Power clean and Push Jerk as appropriate.

3. 🛠️🤛“Grip it and Rip it”🤜🛠️
For time:
21 Power Clean 155/108
21 Toes to Bar
15 Power Clean 185/128
15 Toes to Bar
9 Power Clean 205/143
9 Toes to Bar

(12 minute cut-off)

LIII: as Rx’d
LII: 155/135/115, 108/93/73 or scale clean weight as needed. Sub straight leg raise or toes to ceiling as needed.
LI: 15-12-9 Muscle Cleans (stay with same weight), sub toes to ceiling


Have fun!

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