Holiday Schedule
- Friday, 12/23 – Normal Schedule
- Saturday, 12/24 (Christmas Eve) – Weightlifting cancelled. One workout at 1000.
- Sunday, 12/25 (Christmas) – Closed
- Monday, 12/26 – One class at 0900. Open Gym 1000-1200.
Strength
Every 1:30 for 5 sets:
Performance:
- 2 Position Clean and Jerk @ 70% (mid-thigh, knee, split jerk)
Fitness:
- 2 Hang Cleans + Split Jerk
Conditioning
Complete as many rounds as possible in 20:00 of:
- 5 Power Clean and Jerks @ 65% of 1 rep max clean and jerk
- 10 Box Jumps (24/20)
- 15 Handstand Push Ups
- 20 Calorie Row
Fitness:
- 5 Hang Power Clean and Jerks
- 10 Box Jumps
- 15 Hand Release Push Ups
- 20 Calorie Row
Rest 1:1. If the first round takes 2:00, you will rest 2:00 then complete round 2. This pattern will continue for the duration of the 20:00 workout.
Optional Independent Work
3 Sets:
- 4 Snatch Balance
- 3-5 Pull to Push Muscle Up Drill
- 6-8 Half Kneeling Kettlebell Bottoms Up Press