Friday Dec 22, 2017
  • Classes
    • 6am
    • 7am
    • 9:30am
    • 3pm
    • 4pm
    • 5pm
    • 6pm

Pre-Christmas Jerk PR?

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

E3M15M
7 TnG Power Cleans
*build to max over 5 sets

For Reps:
1 attempt to find
max UB power snatch
135/95

GYMNASTICS

4 Giant Sets
3, 4, 6, 4, 3
C2B Pull-ups
*come off the bar for
1-2 seconds between
3, 4, 6..."
Rest as needed b/w Giant Sets

CORE
3 Rounds
15 T2B
10 Side Plank hip taps (each)
20 Marching Glute Bridges

MetCon

E2M12M

5, 3, 3, 2, 1, 1 Jerk - from rack

Tabata 8 rounds 20s on: 10s off
Rest 1min between exercises
Row (cals)
10m Shuttle Sprints
Box Jump Overs 24/20
Sit-ups

Score = total combined reps