082724

Happy Birthday Caitlin Losi, Ty Matsdorf and Dillon Kasmer(not pictured)!

Warm-up:
10 Leg swing
5 Walk out
10 Reverse snow angel
8 DB Muscle clean, push press and hold OH :03 (35/25#)
8 DB step-up (4 consecutive right leg, 4 consecutive left leg)
3 Deep squat complex
4 Power clean & push jerk
4 Squat clean & split jerk

WOD:
A) Clean & Jerk
Spend 6 minutes building to 85% of 1RM
then
EMOM x 8 minute
1 rep @ 85% of 1RM
We’ll be retesting our 1RM next week!

B) 5 sets of:
:30 Right arm Single DB bent over row (50/35#)
:10 Transition
:30 Right leg Single DB step up (50/35#)
:10 Transition
:30 Left arm Single DB bent over row (50/35#)
:10 Transition
:30 Left leg Single DB step up (50/35#)
:10 Transition

Mobility: (To be performed after class or at home)
:45 Puppy dog
:45 Foam roll lat
:45 Perfect stretch each side