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
Awards Ceremony Potluck at 11.15 a.m. in Hadley
All are Welcome!