230907

Hello Root Down…

I trust everyone’s week is going well.

I will be coaching noon tomorrow. See you then!

REMINDER: Fees for September are due this week. Thank you!

230907

MetCon

Strength

Hang Clean and Jerk

4-4-4-4-4

MetCon

AMRAP

Mins 1-4

- 3 Power Cleans (95/75)

- 3 Shoulder to Overhead

- 3 Burpees

Rest 1:00

Mins 6-8

- 4 Power Cleans

- 4 Shoulder to Overhead

- 4 Burpees

Rest 2:00 (add 20# to bar), 10 ea side

Mins 11-12

- 6 Power Cleans

- 6 Shoulder to Overhead

- 6 Burpees

Score will be heaviest hang clean and jerk set and total rounds and reps for each segment of AMRAP (3). See you tomorrow! DOWORK!