Saturday’s special workout will be posted in detail tonight at 8pm! Check back in the news section to see if you want to do it.
A. Rack Jerk – 1, 1, 1, 1, 1 @1-3rep weight(no max effort); rest as needed b/t sets and reps
B. Snatch Balance – 5,5,5 @5-7rep weight(no max effort); rest as needed b/t sets and reps
C. Overhead Squat – 3, 3, 3 @max effort – tempo(21×1); rest as needed b/t sets and reps
*Rack Jerks are from behind the head. feet positions can be athletic, squat, or split. Trainers though athletes are resting as needed be sure to keep them moving along. Active rest in this case should be planning and prepping for your next attempt not sitting down.
30 Reps Of:
-Burpee Box Jump Overs (W)24″, (M)30″
*Perform a burpee then jump up on or over the box if possible, turn around towards the box and perform another burpee followed by a jump on to or over the box. Getting over and back is 1 rep. No hands can be used to jump over the box. (Total of 60 burpee box jump overs).