Fridays we will have an Olympic lifting class that will start during the 430 class. The class will run from 430-630 somewhat like an open gym. It will include skill work and lifting and is open to anyone.
WARM UP
Coach’s Choice
Dynamic Stretch
Clean Warm Up with overhead reps
STRENGTH
Clean and Jerk
5 Min EMOM 6 reps touch and go
5 Min EMOM 2 Reps do not need to be touch and go
WOD
3 min to Complete
15-9-6 Reps of:
HR Push-ups and Deadlift 185/125
2 min. Rest
3 min. to Complete
15-9-6 Reps of:
Air Squat and C2B Pull-ups
2 min. Rest
3 min. to Complete
15-9-6 Reps of:
Calorie Bike and Slamball 30/20
Score is total reps finished during each 3 min. work period. (180 reps are possible over the course of the 9 min. of work.)
Athletes can start with whatever couplet they want, but then stay in the order as listed above.
If an athlete finishes the 15-9-6 reps before the 3 min. work period ends, they have earned rest.
Athletes clean equipment during the rest period.
