Monday 12.28.15

HOLIDAY SCHEDULE
Thursday, Dec. 24 (Christmas Eve)
9 & 10 am class only^
Friday, Dec. 25 (Christmas)
Closed
Saturday, Dec. 26
9, 10, 11 am classes
Thursday, Dec. 31 (New Year’s Eve)
9 & 10 am class only^
Friday, Jan. 1 (New Year’s Day)
9 am class only^
Saturday, Jan. 2
9, 10, 11 am classes
^Childcare available by signing up online through FrontDesk

Essentials:
A.
4 Sets
Med Ball Clean x 15 reps
On the 3 min Marks

B.
5 Sets
Front Squat x 2 reps 75%(+15lbs) across all Sets
On the 2 min Mark

C.
21-18-15-12-9
Goblet Squat
Burpees

Fitness:
A.
Clean and Jerk
12min
Build Up to 80% effort, this means there are is some left in the tank and weight is not compromising your form. Then perform 5 singles at that 80% (This means there should be about a 60sec rest between reps). If you were here last week for this then increase weight by 15lbs

B.
5 Sets
Front Squat x 2 reps 80% (+15lbs) across all Sets
On the 2 min Mark

C.
21-18-15-12-9
Overhead Squats 95/65
Bar Facing Burpees

Performance:
A.
Clean and Jerk
12min
Build Up to 85% (+15lbs) and then perform 5 singles at the 85% (+15lbs)

B.
5 Sets
Front Squat x 2 reps 80%(+15lbs) across all Sets
On the 2 min Mark

C.
21-18-15-12-9-6-3
Overhead Squats 135/95
Bar Facing Burpees
+
Competitor Session 2:
A.
For Time:
Thruster x 100 reps 45/35

-Rest Exactly 10min Between A and B-

B.
4min Max Cal Airdyne

C.
Not For Time:
Accumulate 75 Shoulder tap heels to wall

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