* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th.

Class:

1) 5 Clean High Pulls: Every 2 minutes for 8 sets

Start around 80% of your 1RM Clean and build as heavy as you like. Goal should be to work as heavy as possible.  The bar should make it to roughly your sternum. If you are no longer making it that high then bring down the weight. You may drop the bar between each rep.

2) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets

This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar between reps. Rep off the floor should be touch-and-go. All Cleans are full Squat.

3) 7 minute Up Ladder:

3 Power Cleans 65/45

3 Abmat Sit-ups

Continue to 6 + 6, 9 + 9, and so on until 7 minutes is up

Extra Work:

4) Face Pulls: 100 not for time

Break these up into as many sets as needed, rest as needed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments