Wednesday, September 23rd, 2020

Have any friends or family that are interested in joining the Defined community! 
D.M. Coach Cara for details. Cara@defined.training

Next Foundations, Starts Oct. 4th

A.
EMOTM X 5 Rounds; (5 minutes)

Tall Clean + Tall Jerk + Split Jerk Press
– 2+1+5
– Starting with an empty barbell, building in small increments each round
– Let the Tall C&J dictate load choices
– Focus is speed under the bar, pulling yourself into a full squat from a full standing position!

B.
Hang Squat Clean + Low Hang Squat Clean

– (1+1) Building to heavy for the day
– Full Squat encouraged! 
– Focus on improving speed under the bar and receiving at or below parallel
– Take 12 minutes

C.
10 Minute Amrap

100 X Double Unders
5 X Squat Clean and Jerks
75 X Double Unders
5 X Squat Clean and Jerks
50 X Double Unders
5 X Squat Clean and Jerks

*Using no more than 50% of 1rm C&J. Be able to perform all 5 reps in 1 big set or with no rest in between after resetting.