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Wednesday 7/10




**THIS WEEK**

Saturday we will be hosting Girls Gone Rx ... this is an ALL DAY event. Athlete check in will begin at 7:20am and the last event will end at 2pm with awards to follow. This means there will be NO Saturday classes Volunteers still needed

Also we will be cancelling Friday 3:30, 4:30, & 5:30pm so we can set up the gym for the event If you can attend the morning or noon classes that day go for it. If you will have to miss Friday due to us cancelling you can do Fridays squats on Thursday if you wish (we will post Thursday and Friday together)


Push Jerk Skill Alternating "On the Minute" x 8 (4 Rounds): Minute 1 - 2 Pausing Jerk Drives + 1 Jerk Drive Minute 2 - :30s Barbell Overhead Hold

Percentages: On the jerk drives, start 50% of your estimated 1RM, and steadily build from there. Always take the bar from the rack. On the barbell overhead static hold, take this separately from the ground, at a load that starts at 35%. Light-to-moderate loads are the aim here... so that we can focus purely on our positioning.


Barbell cycling All with a running clock: :30s On, :30s Off - Deadlifts :30s On, :30s Off - Push Jerks

:45s On, :45s Off - Deadlifts :45s On, :45s Off - Push Jerks

1:00 On, 1:00 Off - Deadlifts 1:00 On, 1:00 Off - Push Jerks

:45s On, :45s Off - Deadlifts :45s On, :45s Off - Push Jerks

:30s On, :30s Off - Deadlifts :30s On - Push Jerks

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light." Male Pounds - 135-155-185-155-135 Female Pounds - 95-105-125-105-95




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