Ninja Kev
**Sunday Class Schedule Change**
Effective Immediately Sunday Schedule will be as follows…
9am-10am Group Class
10am-12pm Open Gym
WOD
“Heartburn”
For Time:
1 Mile Run
Then…
10 Rounds of “Bergeron Beep Test”:
7 Thrusters(75/55#)
7 Pull-ups
7 Burpees
* There is a 30 minute time cap on this workout. Post time to the whiteboard.
Olympic Lifting Class
1. 3×8 Back Squat (climbing)
* 1-2 warm-up sets then climb to a moderate set of 9 reps.
2. Every 90sec x 5: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk
* Light to moderate weight only…use as warm-up / technique focus.
3. Every 90sec x 6: Power Clean + Pause Split Jerk (climbing)
* Pause for 2-3 seconds in split receiving position.
