Saturday, August 30

Warm-Up
3 rounds of
6 OH Band Pull-Aparts
6 Bird Dog Push-Ups
6 Band Pull-Aparts
6 Opposite Toe-Touch to Spider Lunge*
* from plank position, reach rt hand to lft foot, return to plank, then step rt foot up to spider lunge position

Strength – Clean & Jerk (30min)

Prep Sets
As a class, work through
– 5-6 sets of 1 Power Jerk + 1 Split Jerk from Power Landing + 1 Jerk Balance (all with PVC)

Work Sets

– – Beginner – –

8 x 1 Clean + 2 Power Jerk

– – Intermediate – –

8 x 1 Clean + 1 Power Jerk + 1 Split Jerk

– – Advanced – –

8 x 1 Clean + 1 Split Jerk + 1 Jerk Balance

Met-Con
4 rounds of
45sec max rep Sit-Ups (scale up to OH plate sit-ups w/ feet un-anchored; minimum of 10 reps, regardless of scaling option)
15sec Rest
45sec max rep Ball Slams
15sec Rest
1min of Rest