SCHEDULE FOR THIS WEEK:
MONDAY-THURSDAY: ALL NORMAL CLASS TIMES
FRIDAY: 5:30, 6:30, 8:30, 11:00 & NOON
30 Thrusters (95/65)
30 Power Clean
30 Power Snatch
2 Clean + 2 Front Squat + 2 Jerk*
1 Minute Rest After Each Time You Complete 3 Rounds of the EMOM (minute 4 and minute 8 are rest breaks)
*You will increase weight AFTER each time you complete 3 Rounds of the EMOM. The 1 Minute Rest will be when you change your weights.
For today, the remainder of the time (if any) of your 10 minutes from the first part of the WOD, will be rest. This will be in addition to the MANDATORY 3 minute rest before beginning the 2nd part of the WOD.
Today’s WOD is all about cycling the barbell. Obviously, singles are not the way to go with this one. If the RX weight is a bit much for you, consider modifying to a lower weight (maybe 75/55). Although there is a lot of volume here, the weight is intended to be light.
For the start of your EMOM, you should consider what you think your top end of this complex might be, and work backwards from there. Since you will only have 2 weight changes, you will need to make bigger jumps than you’re used to. An example for males would be (135/155/185) or if you can top out higher, consider (155/185/205).