Top Spoon Nutrition Challenge Starts One Week From Today.  Follow the link to the website and registration.  Link HERE

This will also be the final week of my programming.  Perfect for my own preparation to help you all hit your goals during the nutrition challenge.    -Aaron Z.

WOD

Today will not be a 20 rep squat.  We will have one last day on Thursday.  If you can't be here on Thursday and want to do it, my suggestion is to do it on Friday.  

10 Minute AMRAP

1 Squat Clean & Jerk @ 135/85 (cluster acceptable)

2 Bar Facing Burpees

***Every 20 squat Cleans add 30/20 to the bar and continue.  

Level 1 will choose a weight that is comfortably heavy and use that weight for the entire workout.

 

Homework - before class

Hang Power Snatch doubles @ last week's weight

Homework - after class

15 Minute Row @ easy talking pace on damper of 2-3 (heart rate <140) ... pay attention to maintaining a neutral spine through your pulls and making contact with that top ab at the end of every pull.  

 

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