-Warm up-
10 minutes prior:
2 Rounds:
200 meter run
10 inch worms
5 minutes prior:
5 Hand stand push ups (scale to wall walks)
5 Strict pull ups
5 Box jumps
10 Push ups
10 Pull ups
10 Box jumps
-Olympic Lifting-
Clean & Jerk 75% x2x2 80% x2x3
Complete on a 2.5 min clock.
-Strength-
Bench Press 3x5
Dumbell Rows 3x10
Complete on a 3.5 min clock.
Heavier weight than 2 weeks ago.
-Conditioning-
5 min AMRAP
3 Muscle Ups
5 Ground to Overhead 135/95
20 Double Unders
Rest 4 minutes
Repeat 5 min AMRAP once more.
-Cool Down-
Banded Shoulder Stretch
-Overhead
-Across chest
-Behind back
Join us in Elmwood Park for a little competitive exercise FUN followed by burgers, beers, and community at Goldbergs in Dundee .
Level 2 is 135/95
Level 3 is 115/75 and 150 meter run (stepping over bar is allowed).
Sign up here Classics #6 or just show up!!
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