NOTE FOR ANYONE ATTENDING SATURDAY'S CLASS. If you would like to get in all the work we have listed below please arrive by 9:40 to start warming up. If you arrive at 10 you will skip parts 1 and 3 but will participate in part 2 and the conditioning. This will allow us to get in some extra Oly lifting practice for those that would like it, while still having an excellent class for those that are not terribly interested in it.
1) 5X3 Hang Squat Snatch – heaviest possible, rest 60 sec.
Notes: These are 3 consecutive unbroken reps. If the barbell returns to the floor before all 3 reps are completed the set is over. Straps may not be used.
2) 5X3 Hang Squat Clean – heaviest possible, rest 60 sec.
Notes: These are 3 consecutive unbroken reps. If the barbell returns to the floor before all 3 reps are completed the set is over. Straps may not be used
3) 3X5 Snatch Grip Deadlift @ 110% of Max snatch – rest 75 sec.
Notes: Straps may be used.
Conditioning
In 12 minutes complete:
100 UB Double-Unders (scalings will include 100 DU's, 50 DU's, 25 DU's and 100 single unders. )
AMRAP of…
5 Push Jerks 155/95# (there will be scaling up and down options on the weights here. A coach will select the appropriate weight for each athlete)
Run 200m
Run 200m
Score is total number of PJ.
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