"Coolio"

Strength
1. Strict Press
5-4-3-2-1
2. Push-press
3-3-3-3

WOD
10-9-8-7-6-5-4-3-2-1
Clean and Jerk (115,75)
Burpee Pull-up

Level 2 (95,65)
Level 1 (75,45), 8-7-6-5-4-3-2-1, Burpee Knees to Chest

– Coaches Tip –
Choose a weight where you can do the first 10 clean & jerks without putting the barbell down.

OLYMPIC LIFTING CLASS 6pm

Warm UP: 2 Rounds: 5 push press 5 push jerk. re-rack 10 pushups, 10 hollow rocks.  2 Rounds: 5 Hang Squat Cleans. Put bar down. 10 air squats 10 jumping lunges.

Complex: 1 squat clean, 2 power clean, 3 push-jerks  @50% 1rm push jerk. *this complex is done for speed, should be light.  8x(1+2+3)

Drill: 10-9-8-7-6-5-4-3-2-1: squat clean and push press  (95/65)

Split Jerk: Work up to a heavy 3 set of 2; 15 min cap

Ca$h Out: 50 ring-dips, 50 pushups