8/21

Unrated – Group Class

View Public Whiteboard

Warm-up

8 minute AMRAP

10 plank to downward dog

10 alternating DB clean and jerks (each side)

5 step-ups (each side)

10 Single DB Suitcase deadlift (each side)

Weightlifting

Snatch (work through percentages, reset, go again)

2 waves:

3 reps @ 70%

2 reps @ 75%

2 reps @ 80%

3×1 reps @ 85%+

Strength

Split Jerk (work up to heavy in jerk complex)

2 Jerk Dip + 1 Jerk, 10 minutes

Metcon

Metcon (Time)

27-21-15-9

Thruster 95/65

12-9-6-3

Bar Muscle ups
(2:1 pull ups)

(1:1 strict pull ups)