A: Push press
2x10 at 50% of clean and jerk
2x8 at 60%
1x6 at 65%
B: Strict Press - establish a 6 RM
then back off 10% 2x5
C: DB single arm heavy row 3x12
D: Bicep curls 3x15
A: Push press
2x10 at 50% of clean and jerk
2x8 at 60%
1x6 at 65%
B: Strict Press - establish a 6 RM
then back off 10% 2x5
C: DB single arm heavy row 3x12
D: Bicep curls 3x15
*Note last class is at 5:30 as we will be setting up for our weightlifting meet.
Start with 150 DU each (can be done at the same time)
Then 100 cal row (together with only one rower)
Then 10 rounds of
15 thrusters 95/65
15 Bar hop burpees
*switching as needed
100 cal row (together)
and Finish with 150 DU each (can be done at the same time)