Friday, 10 October 2014

WARM UP
A) 3 rounds, but no more than 7 minutes:
   1. Weighted Strict Pull Ups x 3 (max weight allowing 3 unbroken reps) 
B) 7 minutes:  Movement-specific Warm Up for Clean & Jerks.

BEGINNER WEIGHTLIFTING
1) Clean:  3x5
2) Push Jerk:  3x5

INTERMEDIATE WEIGHTLIFTING
EMOM for 9 minutes:
- 1st minute:  3 Clean & Jerks @ 50# under 1RM.
- 2nd minute:  2 Clean & Jerks @ 40# under 1RM.
- 3rd minute:  1 Clean & Jerk @ 30# under 1RM.

CONDITIONING
For time:
100 Double Unders
Then, 21-15-9:
Kettlebell Swings, 32/24kg
Burpees
Then,
100 Double Unders

EXTRA CREDIT (after class or with remaining time)
STRENGTH
Front Squat:  5x2 @ 90%-95% 1RM; perform all sets at the same weight.