Easter Sunday: All classes are cancelled. Open gym extended from Noon-3pm. Come one, come all. Give 13.4 another GO!
Complete as many reps as possible in 7 minutes following the rep scheme below:
Clean and jerk, 3 reps – 135/95lbs
Clean and jerk, 6 reps – 135/95lbs
Clean and jerk, 9 reps – 135/95lbs
Clean and jerk, 12 reps – 135/95lbs
Clean and jerk, 15 reps – 135/95lbs
Clean and jerk, 18 reps – 135/95lbs
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
*Toes to Bar: May Sub V-ups if you are not going RX.
*Power cleans, muscle cleans, power jerks, squat jerks, and Split jerks are all acceptable!
Morning Athletes: Please remember that we have to control all drops in the morning before 8am. If you are going RX and have registered, you can either complete it with all controlled drops or come to any of our later classes to give it a 100% effort!
B. Take 15 minutes-
Back Squat: All percentages are based on 1RM.
60%x6, 65%x6, 70%x6, 75%x4x4
C. Bonus Round- Optional
Box or Ring Dips: 5 Sets of max reps