Schedule:

5:30am-Dixy

12:00pm-KC

4:30pm-Dan

5:30pm-Dan

7:00pm-Franco

Workout of the Day:

ESSENTIALS:

  • review, learn, and practice the “power clean and jerk”
  • understand the stimulus and goals of the class and each portion
  • Perform part 1 w/out any regard for how it might affect part 2

I) For Time (Intention is under 10 min)

  • 400m run
  • 30 burpees
  • 20 power cleans (95,65)
  • 10 of the following complex: 1 push-press + 1 push-jerk + 1 split jerk (95,65)

II) Weightlifting (Heavy Day)

  • Use all the class time following the short Metcon to establish a 1 rep max power clean and jerk. Utilize coaches for coaching tips, work with others who will watch you for movement flaws, and have fun because lifting heavy things to exercise is legit 😎
CategoryDaily WOD, WOD Blog
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