Change of schedule for Monday! We will have two coached classes, 8:15 and 9:15am.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

150 m row

150 m run

40’ Bear crawl

40’ Crab Walk

Workout Warmup:

10 min EMOM

Three squat cleans working up in weight.

Workout:

2019:
19 min AMRAP

19 Power cleans, (1/2 bodyweight for all lifts)

19 Front Squats

19 Dead lifts

19/13 cal row

Endurance:

19 min AMRAP

19 Burpees

19 Sit-ups

19 Ball Slams

19 Air squats

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%

C.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep

*Sets 1-4 = @ 65-70%
*Sets 5-8 = @ 70-75%

D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 8 reps @ 55%