image #bestgymoutfit

 

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

1. Warm-up F: 4 rounds of 3 deadlifts, 3 power cleans, 3 front squats, 3 press, 3 push-press, 3 push-jerk

2. Technique Review: Rowing

3. “Anaerobic Lactic Endurance 1” 5 rounds of:

  •  1:30 to complete
  • 15/12 Cal Row
  • Max Clean and Jerks
  • Rest 4:30

*score is total clean and jerks per round. goal is consistent rounds.

LIII: 135/93 LII: 95/63, use your “Grace” weight or scale weight as needed to be able to have a fast cycle time with great form! LI: 4 rounds NFT of 10/8 Cal Row and 7 muscle clean and push press. Rest as needed between rounds.

4. February Mobilizations

 

Have fun!

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Awards Ceremony Potluck at 11.15 a.m. in Hadley

All are Welcome!