717 Weightlifting

717 Weightlifting

Reserve your spot on ZenPlanner for tonight at 5pm and Saturday at 8am!

You do not have to attend all three classes per week, but they do build on each other for best progressions. The squat program will be on Tuesday and Saturday. The squats can be made up at a different time with equivalent rest.  

SKILL
EMOM 10
DL- (low) Hang Power Clean+Jerk- Power Clean+Jerk
Work up to 70% before start of EMOM.

Don't move feet.  Low Hang means below the knees.  Focus is on speed.  Reduce weight if need be to maintain form and speed.

Strength
Front Squat 3x3 @ 90%

WOD
For Time: 
4 Muscle Up
18 KB Snatch
18 Box Jump
50 Squat
15 KB Snatch
15 Box Jump
50 Squat
12 KB Snatch
12 Box Jump
4 Muscle Up