Author: Jade

Class: 1) 21 minute EMOTM: Mintues 1-5, Jerk Rack Hold, Minute 6 Rest, Minutes 7-11, 3 Push Press, Minutes 12-16, 2 Push Jerk, Minutes 17-21, 1 Split Jerk Jerk Holds should be heavy somewhere around your Max Jerk to your Max Front Squat, make sure you maintain a full Jerk Grip and don’t let your hand slide to a Front Squat Position. Push Press start around 60% of your 1RM and look to build your loading through every set. 2) 3 rounds AQAP: 10 Power Snatch 115/75 20 Pull-ups 30 Wall Balls 20/14 Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Row: 10 x 250m Rest 90 seconds between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Mat Will Be Running An Olympic Lifting Class Starting Tonight, Tuesday, the 21st at 6:40 PM Class: 1) Power Snatch: 1.1.1 Every 90 seconds for 8 sets Warm-up as needed. These should be 3 Power Snatched separated each time by a drop and reset between the reps. The goal is not to Touch and Go. 2) 2 Power Clean + 2 Push Jerk: 1 Complex Every 90 seconds for 8 sets Warm-up as needed. Start at a moderately heavy weight. This should be perform 2 Touch and Go Power Cleans followed by 2 Push Jerks. Build as heavy as deemed fit. 3) 10 minute AMRAP: 12 Box Jumps 24/20 9 Shoulder-to-Overhead 95/65 6 Burpee Lateral Bar Hops Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 5) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights,…