Announcement
Happy Birthday Heather Ramer!!
Workout – Metcon (No Measure)
Every 2:00 (8 sets)
12/10 Calorie Row
12 Burpees
TARGET SCORE
Target time each set: 75-90 seconds
Time cap each set: 1:45
Scaling Option
Every 2:00 (8 sets)
45 seconds Max Calorie Row (12/10 cal. limit)
45 seconds Max Burpees (12 limit)
Strength – Clean and Jerk (3×4)
COMPLEX
Pause Clean (pause in receive for 3 seconds) + Clean + Pause Jerk (pause in receive for three seconds)
(1+1+1+1) x 3 sets @ 70-75% 1RM Clean and Jerk
*Rest 60-90 seconds between sets.
Strength – Clean and Jerk (3×1)
Clean and Jerk:
3×1 @ 85-95% 1 RM Clean and Jerk.
*Rest 60-90 seconds between sets*
Accessory – Warm-up (No Measure)
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
* If time permits
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