FRIDAY WORKOUT

Olympic practice and a little skill WOD…   POWER/SKILL: Every minute on the minute for 20 minutes perform the following: 1-2 Power Clean & Push/Split Jerk(s) * We will start the workout with just 50% of your best Clean and Jerk 1RM and you can only work up by 5-10#

THURSDAY WORKOUT

Lift + Roller-coaster chipper…   SKILL/POWER: Power Clean & Jerk * Work up to a challenging, possibly maximal 1RM depending on how you feel in 15-20 minutes depending on class sizes   WORKOUT: 90 Double Unders (Under 2:00) 30 Power Cleans (93#/135#)(65-70% of your best JERK 1RM) 10 Muscle Ups