Lifting tonight with RACHEL and

Morning class

 with EMILY…. do both

Warmup surprise by Emily 

PRESSES TODAY  Every Minute on the Minute (10 total minutes)

• Minute 1: Barbell Push Jerk x 3 @ 75% of 1 rep max Jerk –
• Minute 2: Ring Muscle-up x 3-5 (Substitute burpee chest to bar )OR PULL UP AND DIPS

~3 minutes rest and reset bars Every Minute on the Minute (10 minutes)

• Minute 1: Barbell Thruster x 6-8 @ 65% of 1 rep max Jerk –
• Minute 2: Chest to Bar Pull-up (substitute chin over bar or BANDED PULLS OR RINGS) x 5-10 reps

~3 minutes rest and time to gather dumbbells 10 minute AMRAP –

• 10 Calorie Row –
• 10 Dumbbell thrusters (45/30lbs comp track)
•  30 Double Unders

 

 OPTIONAL 

 Ring Dip 2 x 10 (1 second pause @ top and bottom of dip) add load if able.

 Rear delt. raise 2 x 10-15