Announcements:
-Be sure to buy a few raffle tickets to help send a family battling cancer to a LifeHouse retreat.
Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Group….
15 Arm Circles each way
10 Swinging Bear hugs
10 Neck rotations each way
Bear Crawl Down
Backwards bear Crawl back
30 Sec Plank hold, 30 sec side plank on each side
45 Sec handstand hold
10 Push Ups
Review the Push Jerk…..
Warm up with a empty barbell going through some strict then dynamic movements
Strength and Skill:
Every 2 minutes, for 16 minutes (8 sets):
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%
Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
18 Weighted Box Step-Ups (20″/16″)
12 Alternating Dumbbell Snatches
6 Strict Handstand Push-Ups
Performance:
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Strict Handstand Push-Ups
Mobility:
LAX to Shoulders/traps
Roll Posterior
Banded Shoulders/Lats
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