Coached Classes
First Class at 6:30a (Open Gym)
Second Class at 12:00p (Open Gym)
Last Class at 6:30p
Stretch and Warm-Up
- 500 meter row
- Couch Stretch (1 minute/leg)
2 Rounds of:
- 15 Push-Ups
- 20 Air Squats
- Clean & Jerk Instruction w/PVC
Strength
- 2 Position Squat Clean & Jerk – 5×1
Position 1: Ground , Position 2: Low Hang (top knee)
Jerk can be push or split
Form and Improved Technique is the focus. Weight can be heavy if form is dialed in.
Rest 2 minutes between sets
3 rounds for time of:
- Run 400 meters
- 20 Clean (115/65)
Click here: to see The Clean - 30 burpees