"Smorgasbord in the Fjord"
/Strength
Strict Press
5-5-5-5-5
WOD
10-15-25-15-10
Kettlebell Swings (2,1.5)
Box Jumps
Abmat situps
Level 2 1.5, 1
Level 1 1, .075
Olympic Lifting Class **6:00PM Only**
Warm up: 2 rounds of 5 push press, 5 push jerk, (back rack) 10 OH lunges.
Then: 5 squat clean, 5 power clean 10 jerks. (2x through)
Drill: 10-9-8-7-6-5-4-3-2-1 sq. clean&jerk 1-2-3-4-5-6-7-8-9-10 push-up/pull-up/squat
Complex: 5 power cleans + 5 jerks. Then: 4 power clean + 4 jerks. Then: 3 power clean + 3 jerks. Then 2, then 1.
*increase weight each set.
Strength: work up to a heavy 2 rep squat clean