Workout for Monday, February 15th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
Every 2:00 for 6 rounds:
10 SA alternating squat clean & split jerk
10 sit-up stand-up / 12 sit-up

Part B:
12:00 AMRAP:
7 Supine Grip Bent-over row ea arm
7 Alternating SA Front Rack step-up ea arm
7 SA push press ea arm
7 laying knee tuck

Gym Workout

Build Day Part A:
Every 2:00 for 6 rounds:
3 Squat Clean & Split Jerk

Starting weight is 65% 1RM C&J, build from there when you can. Get heavy. These do not need to be touch and go, they should be done as singles.

Build Day Part B:
12:00 AMRAP for quality:
10 DBL KB supine grip Bent-over row
10 Alternating dbl KB Front Rack Step-up
10 DBL KB push-press
10 Weighted Strict K2C / Strict K2C

Should use same kb/db for all movements