Wednesday Oct 17/18

REMINDER: PLEASE CLEAN YOUR WORKOUT AREA / EQUIPMENT USED AND PUT IT AWAY. THANK YOU!

Part A – GROUP WARM-UP: Coach leads class into dynamic warm-up

Part B-  Weightlifting

a)Clean and jerk
Power clean and push jerk
3+2@60%
3+2@65%
3×2+2@70%

b)Push Press
6×3 Increasing to 70%

c) Step up overs
EMOM 10 min
45 seconds of step up overs @50#/35#

Part-C Metcon
Amrap 9 Minutes
21 calorie row
15 Pull-ups
9 Box jumps 24″/20″

Part D – Stretching: Coach will lead the class into a cooldown & stretching! VERY IMPORTANT!