*Bring a Friend Workout Friday, October 3rd at 5:45 PM

Class:

1) Clean and Jerk: Establish a 1RM for the day

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. Ideally this should be a full Squat Clean and Split Jerk, but depending on your abilities, mobility, and experience scale to a Power Clean and or Push Press/Jerk as needed. Establish a 1RM for the day.

2) Power Clean + 3 Split Jerks: 1 Complex EMOTM x 10 sets

Perform this at 70% of your 1RM you’ve established for the day. The goal should be to focus on speed, technique, footwork, etc. Again scale the Split Jerk to a Push Press/Jerk if you are limited by mobility/experience.

3) 9 minute AMRAP:

12 Wall Balls 14/8

9 Shoulder-to-Overhead 45/35

6 Burpee Lateral Bar Hops

Extra Work:

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments