4.16.21 Workout of the Day

Red Friday’ s

2021 Spring League
Draft is tonght. 630 PM sharp. Looking forward to a big, fun turnout!

Sign ins
Please all continue to sign in as this helps us coaches prep for class & for social distance protocol. We want to accommodate all our members while continuing to respect those that would like to social distance. Thank you all for respecting this & for doing your part.

Barbell
1. Clean & Jerk Technique
On the every 2:00 x 5 sets
1 pausing power clean
1 power clean
1 pausing push jerk
1 push jerk

2. Conditioning
10 rounds for time
3 power C&J (135/95)
6 lateral bar over burpee
9 KBS (53/35)

Interval
1.Conditioning, Team of 2, 30 min Leapfrog AMRAP
12 jumping lunges
100 m sprint
8 double DB DL+ 4 double DB Hang power clean= dumbbell complex