Tuesday 4/28

We have a special guests tonight for our Self Defense class. Brazilian Jiu-Jitsu black belt  Leo Da Silva. All members are welcome to join. Don't miss this opportunity to learn from a master. 

Fitness -
Strength

A. Hang power clean (pause @knee) 2 reps + 2 hang power cleans with no pause 

x 4 sets increasing each set with perfect form 

B1. DBU work - 1 minute x 3 sets 

B2. ring rows - 12 reps x 3 sets 

Wod
21-15-9
Shoulder to Overhead(95/55#)
K2E
Box Jump with step down (24/20″)

Performance-
Strength

A. Power clean (pause @1" from floor) 2 reps + hang power clean (pause @knee) 2 reps 

x 4 sets increasing weight 

B1. DBU - max effort x 4 sets 

B2.  elevated ring rows - 12 reps  x 3 sets

Wod
21-15-9
Shoulder to Overhead(115/75#)

T2B

Box Jump Overs (24/20″)