Copy and paste the url below to register:
https://nocofop3.booktix.com/cart.php?action=show_pers&show_id=20&show_sec=527b8e33555eb869
Warm Up: 8 Mins
2 Rounds:
10 / Side Lateral Monster Band Walk
15 Banded Glute Bridges
10 Banded Air Squats
10 Alternating Lunges
200 M Run
Strength: 15 Mins
3 x 10 / Side
Bulgarian Split Squats – with or without weight
*Roll glutes and stretch during rest. Use the full 15 minutes
Metcon: 15 Min Cap
3 Rounds For Time:
200 M Single Arm Farmer Carry 53/35 – switch hands at 100 M
30 Russian KBS 53/35
20 Alternating KB Step Ups 53/35 – any height
Olympic Weightlifting Class
Warm Up: 12 Mins
2 Rounds:
15 Pull Aparts
10 Pass Throughs
10 Burpees
8 Wall Glides
Then 3:00 PVC Split Jerk
Technique: 15 Mins
3 x 8 Jerk Balance – Video
3 x 8 Pressing Split Jerk – Video – first drill
Strength: 18 Mins
Split Jerk from Rack:
4 x 5 – Moderate load
3-3-2-2-1-1 (Power or Squat) Clean & Split Jerks
*Build to heavy – no misses. Reps do not need to be unbroken