GROUP CLASS WORKOUT

 

Strength:

9 Rounds Ever 1:25

Power Clean + Squat Clean + Jerk

Lean: 2 Hang Power Cleans + Front Squat

 

Warm Up:

Karaoke 2 laps around rig, 2 laps backwards around rig, 2 laps forward

2 rounds 15 PVC PT, 15 air squats, 10 pushups

 

Metcon:

 

Welded

For Time:

10 Clean & Jerks 135/95

60 DU

200m Run

25 Pullups/ 5 MUs

200m Run

60 DU

10 Clean & Jerks 135/95

 

Welded Lean

For Time:

200m Run

25 Wall Balls 20/14

200m Run

8 Man Makers 35/20

200 m Run

25 Wall Balls 20/14

200m Run

 

Mobility:

Pre- Banded Hip Capsule

Post – Calf smash with KB or foam roller

 

 

 

OPEN GYM

8am to 9am

 

 

 

COMPETITORS CLASS

6:30pm with Coach Jacob