Tuesday 10/8

Fitness


Power Clean and Jerk

10 minute EMOM

1 rep-moderate


WOD

"April Ludgate"

3 rounds for time

20 pullups

20 alternating db snatches (35/25)

30/25 cal row

Rest 2 minutes


Performance


Power Clean and Jerk

10 minute EMOM

1 rep-80-90%


WOD

"April Ludgate"

3 rounds for time

20 pullups

20 alternating db snatches (50/35)

30/25 cal row

Rest 2 minutes


Competition


Clean and Jerk

10 minute EMOM

1 rep-80-90%


WOD

"April Ludgate"

3 rounds for time

10 ring muscle ups

20 alternating db snatches (70/50)

30/25 cal row

Rest 2 minutes


Notes:

For the strength portion of class we will focus on technique with a moderately heavy weight.  In the workout the goal is to go hard each set and try to recover during the rest to close to 100%.