I. Warm-up

Coach’s choice!

This month we are letting our coaches get creative and come up with their own warm-ups for their classes. We all come from different backgrounds and this gives them a chance to apply what they’ve learned and add their own flavor to our programming.

II. Lifting

Clean & Jerk
Minute 01: 4+4 (4 cleans + 4 jerks) @ 60%
Minute 02: Rest
Minute 03: 4+3 @ 70%
Minute 04: Rest
Minute 05: 3+3 @ 75%
Minute 06: Rest
Minute 07: 3+2 @ 80%

Minute 08 & 09 Rest

Minute: 10: 2+2 @ 85%
Minute: 11: 2+2 @ 85%

III. WOD

EMOM 5
6 Thrusters
6 Bar Facing Burpees
3 Thrusters
3 Bar Facing Burpees

All reps must be done within the minute. You can rest as many minutes between rounds as needed to recover. Note the total time that it takes you to get the 5 rounds. This is an intermediate step heading toward 9 of 9. The scale for this is: 3/3/3/3, then 2/2/2/2.

The 9 in 5 of 9 comes from the 9 reps of each exercise.

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