Today's Workout:
Scheduling Reminder: We will be following a HOLIDAY Schedule on Monday, September 5th - 7:00am, 8:30am, and 10:00am classes only! Also, please keep checking the blog and/or Facebook page for updates on the 2 hurricanes headed our way. This may disrupt our normal class schedule with very little notice.
A. Every 2 minutes, for 4 minutes (2 sets):
3-Position Clean + Jerk @ 60%
(high hang, mid-patella, floor)
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans + Jerk
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pull + Clean & Jerk @ 90%
B. Against a 4-minute running clock, complete the following for times:
100 Double-Unders
30 Wall Ball Shots (30/20 lbs to 10 ft - MUST CATCH BALL)
Chest to Bar Pull-ups x Max Reps in remaining time
Rest 3 minutes, then repeat for a total of 3 sets.
C. Three sets of:
GHD Hip Extension x 15-20 reps
V-ups x 15-20 reps
Rest as needed
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