Saturday, November 9

REMINDER: There is NO 11:30 class on Saturday. We will begin running heats of the Wade’s Army fundraiser workout at 11:30, and continue every half hour until complete.

Available Time Slots, as of this posting, are as follows:

11:30am RX’d (4 spots available)
11:30am Scaled (FULL!)
12:00noon RX’d (5 spots available)
12:00noon Scaled (1 spot available)
12:30pm RX’d (3 spots available)
12:30pm Scaled (4 Spots available)
1:00pm RX’d (6 spots available)
1:00pm Scaled (6 Spots available)

Warm-Up
3 x 10 Squats, 5 Push-Ups, 10 Lunge & Twist, 5 PVC Dislocates

Prep 1
As a class, ~8-10 reps of PVC Power Jerk + Split Jerk from Power Jerk Position

Prep 2
3 x 2 Pause Extension + 2 Hang Power Clean

Work

Basics

8 x 2+2 Power Clean & Jerk (max effort for the day)
– jerk may be power or split

Int/Adv

4 x 2+2 C&J (up to 85% of max);
then,
2 x 2+2 C&J (10% less than heaviest effort of the day)

Partner Met-Con

Non-Wade Option

8min AMRAP of 12 Single Arm DB Thrusters, 6 Burpees, 12 Single Arm DB Snatches, 24 Sit-Ups

 Enrolled for Wade Option

8min AMRAP of 12 DB Russian Twist, 6 Burpees, 12 DB Goblet Squats, 24 Sit-Ups
– May also use a bumper plate in place of the DB