Call us now 540-412-8417

Saturday November 30th - Week 12 of 12

 

8AM

Warm-Up

- Coaches Choice

A. Press

- 1 Reps @ RPE 8 (~90-93% of 1RM)

- 3 Reps @ RPE 9 (~89% of 1RM)

- Subtract 5% for 3 reps x 4 sets @ RPE 8-9 

 

B. Clean & Jerk Skill Work:

EMOM 15 minutes - As skill improves increase weight

- Minutes 1 - 5: 2 Heavy Clean Pulls from the Floor

- Minutes 6-10: 1 HSC + 1 Jerk

- Minutes 11- 15: 1 Squat Clean + 1 Jerk (~85%)

 

9AM

Warm-Up

Coaches Choice

Partner WOD - Teams of 2 - Split the work

For Time:

- 200m Run

- 40 Goblet Squats

- 400m Run

- 50 KB Swings

- 600m Run

- 60 SA KB Push Press

- 400m Run

- 50 KB Swings

- 200m Run

- 40 Goblet Squats



Request Information Now!