MONDAY 190415
615, 9, 10 & noon Coach Gaela
430, 530 & 630 Coach Katie

Clean & Jerk 7×1
Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep

Beginner Option – going to drill form at lighter weights before going heavy
Clean and jerk 3-3-2-2-2-1-1 reps

Clean & Jerk 7×1
Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep

Beginner Option – going to drill form at lighter weights before going heavy
Clean and jerk 3-3-2-2-2-1-1 reps

Clean & Jerk 7×1
Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep

Clean & Jerk 7×1
Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep

Beginner Option – going to drill form at lighter weights before going heavy
Clean and jerk 3-3-2-2-2-1-1 reps

AMRAP 4
12 Alt Pistols
12 Pullups

**if you can’t do pistols, look her for some great modifications https://breakingmuscle.com/fitness/3-alternatives-to-the-pistol-for-single-leg-strength

THEN REST 2 MIN

AMRAP 4
12 Alt KB Snatches (heavy as possible with good technique)
12 single leg RDLs

https://www.youtube.com/watch?v=ZZF7uryLExw


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