Bring a Friend and Weightlifting Seminar

Bring a Friend at both locations, all classes!

 

Weightlifting Seminar lead by Lando, USA-W Sport Performance Coach

 

– Come learn the intricacies of the Snatch, Clean and Jerk. 

 

– This will start at 11:30 and run until 1:00pm. Come for part or all of it. We will Snatch then Clean and Jerk.

 

 

– Come ready to lift! Rest tonight, eat early, don’t attend class unless you are used to doubles. This will be 2-3x the amount of volume of a regular class. Very doable for all levels but to get the most out of it you want to be rested and READY TO PR!!!

 

 

SATURDAY

– Bring a friend. No experience necessary! They sign up, you get 10% off next month!

 

Strength : High Bar Back Squat
5-5-5-5-5

 

 

WOD : 20m AMRAP, Partner WOD

100 Double Unders or 150 Singles
30 Front Squat 95/65
30 Burpee Broad Jumps, 4/2′
Run 800m
10 High Fives

Immediately after 20 minutes is up : 1 Hug

 

 

The Program

 

1. EMOM 12m
1 Power Clean + 1 Squat Clean + 2 Jerk

 

2. High Bar Back Squat
5-5-5-5-5

 

3. EMOM 20m
O: ME Box Jump 24/20, stand and step down
E: ME Squat Clean Thruster 135/95

 

4. 8x200m, wearing vest, rest 1:00 between efforts