Tuesday 6.21.16

UPDATES

1. If you’re planning on signing up your kids/teens for the upcoming 8 week program you need to register with us! We have enough people interested so you can come in and take care of payment and all that whenever you would like. You need to do it by the first day (Tuesday June 28th). Info can be found below

Kids Program

2. New tanks and shirts should be on the way within 2 or 3 weeks.. We’re also working on socks, shorts, hats and stickers!

3. UPDATES TO SATURDAYS – The 7 am class is being changed to 7am-8am open gym. We’ve had no one at that class time for a few weekends now. If this is an issue for anyone talk to coach G!

4. Monday 4th of July we’ll be doing 1 big workout at 10am, be here by 9:30! BYOB

 

WARM UP:
– AMRAP 2
Partner Jump Overs
3 Rounds
5 Ring Rows
10 Pushups
15 Squats

 

FITNESS & PERFORMANCE

TABATA TUESDAY: Pike Over Bar

 

FITNESS

OLYMPIC: Split Jerk
a. 3×6 w/ Pause in Dip@light
b. 5×2@same

OLYMPIC: Clean & Jerk Complex
Every 90s x 6
1 Power Clean + 2 Split Jerk@increasing

 

PERFORMANCE

OLYMPIC: Split Jerk
a. 3×3 w/ Pause in Dip@medium
b. 5×2@same

OLYMPIC: Clean & Jerk Complex
Every 90s x 6
1 Power Clean + 2 Split Jerk@82.5% 1RM power clean

 

FINISHING OFF AT 319LBS AT 165LB BW

 

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