If you haven’t already heard, J.J will be leading a Nutrition Seminar on Saturday 9/16 at 12:30 p.m. Following the seminar, DNR will be hosting a 4 week Nutrition Challenge. See the September Newsletter for details.

Warm Up / Core Development: 5 Mins

2 Round Rotating Tabata (warm up, not a sprint)
Air Squat
Push Ups
Static Goblet Squat Stretch
Plank Hold

Mobility: During Strength
Thoracic Spine Stretch
Banded Rows

Strength: 25 Mins
Olympic DL (Clean or Snatch Grip) – 10 Mins
4 x 4-6

Cleans – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins to complete 3 sets of the following complex @ 60-70%:
3 Hang Power Cleans + 3 Squat Cleans w/ pauses

Metcon: 16 Min
Rotating 4 Round Tabata (45:15)
Wall Balls (20/14)
Row or Bike for Cals
Clean and Jerks – Heavy = 165/115 or 65-70% OR Light = 115/75 or <50%
Hand Release Push Ups

Elite Competition Class

1) Deadlift 15 mins
10 min EMOM x 3 rep @ 70% + 10 lbs

2) Conditioning:

3 Rounds For Time:
10 Hang Power Snatch (135/95)
15 Strict Dips => After failure kip
20 OH Squat (135/95)

3) Partner Midline:

3 Rounds of:
20 GHDSU (you go, i go)
Then:
Hi/Low Walks (70,53 / 53,35)
Each athlete walks length of gym and back w/ right arm up, then switch and walk down and back w/ left arm up.
Alternate w/ your partner