Class Times: 4:15pm & 5:30 pm<\/p>\n\n\n\n
A. Warmup<\/p>\n\n\n\n
B. EMOM for 14 min:<\/p>\n\n\n\n
Min 1-6 (6 sets) – 2 Thrusters<\/p>\n\n\n\n
Min 7 -14 every 90 sec (5 sets) – 1 thruster<\/p>\n\n\n\n
*record heaviest lift. Take from rack.<\/p>\n\n\n\n
C. On a 2 min clock for 7 sets:<\/p>\n\n\n\n
4 hang power cleans 135\/95 95\/65<\/p>\n\n\n\n
4 front squats<\/p>\n\n\n\n
4 push jerks<\/p>\n\n\n\n
4 thrusters<\/p>\n\n\n\n
4 bar over burpee<\/p>\n\n\n\n
*rest remaining time<\/p>\n\n\n\n
D. AMRAP 4 min::<\/p>\n\n\n\n
Plank hold. Accumulate 4 minutes<\/p>\n","protected":false},"excerpt":{"rendered":"
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