Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am.
Classes are almost full. I am collecting donations now.
We will be going to JC’s Saturday, May 12th…Save the date!
24 Min EMOM
Min 1 – 50 D/U
Min 2 – 12 KBS 70/53
Min 3 – 6 Power Clean 155/105
Min 4 – 15 Sit Up (12 GHD)
With remaining time of the class spend some time working a weakness or a favorite:
D/U, Kipping work (pull up or HSPU), MOBILITY
Back Squat 5-5-5-5-5-5 Build Control on the way down, fast on the way up Sets 1-3: Warmup sets, 40-60% 1RM Set 4-6: Working sets, 70-85% 27-21-15-9 C2B Pull Ups Bar facing Burpees
10 min EMOM Squat Clean 3-3-3-2-2-2-1-1-1-1 Sets 1-3: 40-60% Sets 4-6: 70-80% Sets 7-10: 85%+ 5 rounds for time of: 400m Run 15 bench press (135/95)
With a 50:00 running clock: 0:00-10:00 Establish a 1RM Snatch. 10:00-20:00 Establish a 1RM Clean & Jerk. 20:00-30:00 Establish a 3RM Front Squat. 30:00-35:00 Cleanup. 35:00-50:00 15:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats) Score is total of weight for Snatch, Clean & Jerk, and 3RM Front Squat, plus total reps…
18-15-12-9 Wall Ball SDHP (35#/53#) Box Jumps Push Press (65#/95#) Toes-2-Bar
For time with a partner – 75 Power Clean & Jerks 115/85 75 Bar Muscle Ups (60 Pull Up+60 Dip) 150 Wall Ball 20/14 75 HSPU 2:1 75 Power Snatches 115/85 *30 min cap*
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