All Levels - Weightlifting:

 

A. 15 min. Clean & Jerk technique warm up

 

B. 20 min. for heavy C&J of today

 

C. 8x 1 Clean & Jerk @ 70% of B

*** Perform each rep with 3 sec. pause in the receiving position of the Jerk. ***

 

 

All Levels - Conditioning:

 

40 min. at steady pace. Work in pairs.  Switch every round.

Partner one runs 400 m

Partner 2 rows

*** Every 2nd run is performed with 20/14 lbs med ball. ***

 

Advanced Class:

 

A. 10 min. Frontrack mobility + 10 min. Squat mobility

 

B. 20 min. easy pace:

AB, ski or Row

*** Every second min. perform 5 Thrusters 95/ 65 lbs. ***

 

Rest 5 min.

 

EMOM 10 min.:

5 Burpees

20 DU's

 

D. 10 min. HS practice