Special Class Hours This Week:
Wed – No 7pm Class
Thu – 9a, 10a, 11a Only
Fri – 9a, 10a, 11a Only
Strength/Skill
E3M12M – Deadlift
1×6 @ 60%
1×5 @ 70%
1×4 @ 80%
1×1 @ 90%
*Base these sets off the heavy single you found last week. If you missed that, then just build as you go. These are touch and go, but focus on control during each set.
WOD
2 Rounds
AMRAP 4
Cal Row/Bike/Ski – L: 6/4; Spl: 9/6; S: 12/9
6 Clean and Jerk – L: 95/65; Spl: 135/85; S: 155/105
4 Burpee Jumping Pullups; Spl: 2; S: 4 BMU
Rest 4min
*Short reps means we’re looking for intense effort, constant motion, with little rest in between movements. The 4min of rest should allow you to push yourself in each round.
Daily Reading
1. How to Get Out of Your Own Way
2. Should You Use A Dynamic Start In The Snatch & Clean?