Friday 08/04/2023 Workout Of the Day

A. EMOM x 10
1 squat clean + jerk

B. 1:30 on / 1:30 off x 5
5 C&J @95/135#
10 box jump overs @20/24″
max cal row

RX: 95/135#
Int: 65/95#
Beg: 55/75#

Workout Notes: Classes will spend time warming up and building prior to starting Part A. You will do one squat clean and one jerk (split or push) every minute on the minute for 10 rounds. You can build throughout your sets as well. Finish at a challenging weight if you are moving well.

Part B is 90 seconds work, 90 seconds of rest for 5 rounds. Clean and Jerks are from the ground. Choose a moderately challenging weight that still allows you to go unbroken. The box jump overs should be wuick and smooth. In the time remaining you will row for max cals. Record your calories every round; try to have your last round your best round!