Reminder – There will not be a 6a class on Saturday!
7a – Olympic Lifting
7a – WOD
8a — Striking WOD
8a – Open Gym (Come in and work a goat, strength, etc)
9a — WOD
Dynamic Warm-Up – Mobility
A. Strength: Clean and Jerk
Work up to a heavy 1 rep max
3RFT, 9 min cap
30 walking lunges
15 Clean and Jerk 95/65, 75/55, 65/35
C. Above and Beyond:
Set up 2 barbells
1 has 75% of your 1RM CJ, the other 75% of your 1RM snatch
Every 30 seconds perform one lift. This week, you will complete all 15 snatches, then all 15 CJ.
Go for 15 min (30 total lifts)
You are only permitted 1 miss in each lift. If you miss twice, drop the weight for today, and take note of when that takes place, how you feel, etc.
May perform any style today, squat is not required.
Take note: how does this feel compared to last week when you alternated? Easier? Harder? More/less fatiguing? Mentally how did you handle them differently?