Thursday, November 10th

4PM OPEN GYM AND 5PM CLASS START TODAY

Performance is in red, Competition is in blue

A) Every 2 1/2 minutes, for 6 sets:
1 Hang Power Clean + 3 Split Jerks

B) For Time
31 Single Arm Dumbbell Snatches      (31 reps total)
31 Burpees To Plate
31 Single Arm Clean and Jerks 
31 Burpees To Plate

(The Dumbbell should be medium heavy, Make sure to stand all the way up on the plate just like a box jump)

A) Every 2 1/2 minutes, for 6 sets:
1 Power Clean + 3 Split Jerks @70% 1 RM Clean and Jerk
 
(These should feel light-ish starting out but the 3rd Jerk will get tough. This is a good time to work on foot work for the Jerk) 

B) For Time 
31 Power snatch 95/65 
31 Lateral burpees over bar
31 Power clean and jerk 95/65 
31 Lateral burpees over bar

(The bar should be on the very light side today and you should be able to move it quickly. If 95/65 isn’t very light then go with 75/55)

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531