Coached Classes
- First Class at 6:30a (Open Gym)
- Second Class at 11:30a (Open Gym)
- Last Class at 6:30p
Stretch and Warm-Up
500m Row
2 X
- 10 Passthroughs
- 10 Spidermans
Strengh
6×1 of Clean and Jerk Complex:
- 1 Clean+1 Push Jerk +1 Split Jerk
Click here: to see The Clean and Jerk - Progressively get heavier
AMRAP in 12 Minutes:
- 3 Power Cleans (135/95), 3 Pull Ups
- 6 Power Cleans, 6 Pull Ups
- 9 Power Cleans 9 Pull Ups
in increments of 3 until the time runs out
Click here: to see Demo Power Clean
Scale the weight of the power cleans accordingly. Use a band for strict pull ups if needed. Use ring rows as a final scale.
After WOD 5 min Abs