Coach Heather Clean and Jerking 200# this past weekend! Check out how stoked Coach Ayn is! Go Heather!!


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

1. Warm-up A: 100 double-unders

2. Warm-up G: four rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch.

3. "Nancy"

Five rounds for time of:

  • Run 400m

  • 15 overhead squats 95/65

Score is time to completion, or total OHS.

LIII: as rx'd w/ 15 minute cut off

LII: five cycles of AMRAP 3, oh squats or front squats, use 50% of your 1RM for load, try and stay ahead of the clock

LI: three rounds not for time of run 400m, 10 OHS or front squats

Have fun!