Tuesday, December 6th

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Strength: Push Jerk 3×10 at 70-80% of 5RM

Strength – looking to cycle heavy weight for our jerks today that are heavier than what we’re used to for a set of 10. percentages are based on our 5RM from floor. If not known, use 60-70% of our 1RM.

Conditioning: 3RFT (16 min cap) 20/15 Cal Row 10 Cleans 155/105 | 135/95 | 115/75 20 Russian Kettlebell Swings 70/53 10 S2O 155/105 | 135/95 | 115/75

Workout is a grinder, weight should be heavier, singles are okay on the cleans, 1-2 sets on the overheads especially after the jerks in the strength.. Scale weights to 135/95 or 115/75 but encourage members to go heavier and not to immediately scale all the way to down!.