LUIS
Warm-up:
With Barbell, 15-9-6 Reps of
Front Squat, Push Press, Front Rack Lunges
Dynamic Stretch
Strength: Clean and Jerk
3 Position Power Clean, Bottom to Top 1 Rep EMOM for 5 Min.
Hang Clean and Jerk 2 Reps EMOM for 5 min.
Build to and above your workout weight.
WOD: LLLLL
For Time:
50 Cal Bike
50 Wallball 20/14
50 Hang Clean & Jerk 115 / 80
50 Parallel to Bar Burpee
50 KB Swings 55/35
Break-up Reps as desired, go in any order desired.
Icing: Iron Scap
Schedule Change this week:
Normal schedule Monday, Tuesday and Wednesday.
Only morning Classes on Thursday, New Years Eve.
No Class on Friday, New Years Day.