Clean & Jerk 1-1-1-1-1
*Use the heaviest weight you can for each set.
Complete 10 rounds for time of the following complex:
1 Power Clean + 1 Squat Clean + 1 Push Press + 1 Push Jerk (M: 155 lbs, W: 105 lbs)
Goal: Sub 4:00
Time Cap: 6:00
*Must let go of the bar after every complex
Accumulate 2:00 hanging from pull-up bar
-Hands outside shoulders
-Nuetral spine, tight belly
A. Back Squat 10-7-5-3-5-7-10
*Build in weight up to 3 reps and repeat the same weights coming back down
*Lift every 2:00
B. Complete 5 rounds for time of:
10 Dumbbell Weighted Step Ups (M: 24′, W: 18″) – 5 each leg
10 Dumbbell Rows
10 Dumbbell Floor Press
C. 600 Meter Jog or 800 Meter Row
UPCOMING SCHEDULE CHANGES
Monday, July 3rd – CLOSED
Tuesday, July 4th – CLOSED
Due to being closed Monday and Tuesday, Group Fundamentals has been canceled for the week of the 3rd-7th. Sorry for any inconveniences this may cause! Group Fundamentals will start back up on Monday, July 10th.
SUMMER START UP SPECIAL
Free Fundamentals Classes + Commit to 2 months and get your 3rd month Free!
*All levels of fitness are encouraged to join
$109 a month
Total package valued at $427
Savings of $209
*Other discounts cannot be combined. Discounts can be applied after 3rd month. Offer good for athletes who have not been a member in the last 6 months. First month must be paid upon sign up on auto-pay.
Offer expires: 6/30/17