zspyfinal Friday Night! 8.00 p.m. at the Hadley Farms Meeting House: PVCF 60s SPY BALL! $20 Tickets at the Door!

 

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

1. 2 rounds of: 10 cossack squats, 10 good mornings, 10 spiderman stretch (5/ea), 10 glute bridges, 10 goblet squats w/ toes touching box (to prevent knees too forward), 10 kip swings

 

2.Back Squat

  • 3-3-3-2-2-2

 

Six sets to work up to the heaviest double you can handle today. Try to make your heavy triple from last time your first double today.

3. "Gracie Mansion"

  • AMRAP 2 double-unders (if you get to 75, move on to...)
  • AMRAP 2 power clean and push jerk (if you get to 15, move on to...)
  • AMRAP 1:30 double-unders (if you get to 50, move on to...)
  • AMRAP 1:30 power clean and push jerk (if you get to 10, move on to...)
  • AMRAP 1 double-unders (if you get to 25, move on to...)
  • AMRAP 1 power clean and push jerk (if you get to 5, stop.)

LIII: 155/108lbs

LII: Calculate an E1RM based on your working double, and use 60% of that weight.

Your goal is 150 double-unders and 30 clean and jerks < 9:00. If you finish, your score is your time. If not, score is double-unders/power clean & push jerk.

 

4. Cash out:

3 RNFT:

  • 8-10 Single arm DB row/side (heavy)
  • 8-10 Bulgarian split squats/side (unweighted)

Have fun!