Strength
Clean n Jerk – 1 rep every minute for 10 reps @ 80-85%
—Try to go 10/10 with no misses. Only go heavier than 85% if you feel really strong.
Conditioning
Every 4 min x 4 Rounds
400m Run
5 Clean n Jerks (70%)
15/11 Cal Assault Bike
WOD Notes: The goal is to get 45-60 sec of rest/round. Scale the run to 250m if you can’t run a 1:45 400m or faster. You may also sub 200ft on the versaclimber. CnJ should feel heavy to where you have to take a few secs between each rep (45 sec+ for 5 reps). You don’t have to squat them. Try to sprint the bike each round!
Assistance
GHD Sit-ups – 10×10 w/ 15 sec rest between each set
Announcement
Saturday Schedule moving forward until further notice is:
8am class
9am class
10am-1pm: Open Gym