The PM captains and coaching squad proud to represent the night time classes.
Warm-up
50 DU’s or 100 singles
10 deadlifts
10 front squats
10 strict press
50 DU’s or 100 singles
8 deadlifts
8 hang cleans
8 push press
50 DU’s or 100 singles
6 power cleans
6 push jerks
Mobility
Group mobility session to prep for the strength
Strength
Power clean and jerk – build up to 80% of 2/4, then complete 2 reps E:90 for 5 sets total. Not TnG
Our second installment of the clean and jerk based off the banded deadlifts. These are going to be heavy but you are going to get more time to rest between sets. Really focus on being efficient between the clean and jerk. The catch of the power clean should be the dip in the jerk, this will get the bar off you faster and significantly decrease the time under tension.
WOD
“Grass is Always Greenish”
12 min AMRAP
12/10 cals (bike, row or ski)
18t DB push jerks (50/35#)(40/25#)
24 reverse lunges
Fun little WOD with some single arm and single leg movements. The OH movement is done with one heavy DB while the lunges are body weight. The calories are going to be up to you. You can use a different machine every round or you can stick to one machine, your call. How often does that happen, you get to chose the method of torture?
