Saturday, 10/11

Warm-Up
2 rounds of
9 OH Band Pull Aparts
9 Overhead-Band Squats
6 Bird Dog Push-Ups
6 Cross Body Spider Lunges
3 Band Dislocates
3 Jump Squats

then, as a class, perform

10 x 1 Split Jerk (right leg forward) + 1 Split Jerk (left leg forward)
– to be done with out a bar or PVC; simply work the foot position to prepare for strength work

Strength – C&J (25min for prep and work)
– – Prep Sets – –
3 x 2 Hang Clean Hi Pulls + 2 Hang Power Cleans + 1 Split Jerk (weak side) + 1 Split Jerk (strong side)
– if unsure which is weak vs. strong side, simply alternate to determine which feels better

– – Work Sets – –

Begin
7 x 1 Clean + 1 Hang Clean + 1 Split Jerk (weak side) + 1 Split Jerk (strong side)
– clean may be power or full

Int/Adv
6 x 2 Cleans + 1 Split Jerk
– clean may be power or full

Met-Con
6min ladder of
– 10 Mtn Climbers
– 2 Alt DB Snatch
– 10 Mtn Climbers
– 4 Alt DB Snatch
– 10 Mtn Climbers
– 6 Alt DB Snatch
– etc.