ATTENTION ALL MEMBERS!
Lifting class and open gym have been added to the schedule. Please refresh your app and look at your filters. Please make sure your lifting class is checked so you can see it on your app.
KNH Powerhouse – Lifting & Open Gym
3×3 warm up
4×4 pause front squats at 65%
6×6 speedy front squats at 70%
* speedy means focus on explosion out of pocket.
Clean and Jerk
take 10-15 min taking the bar from the blocks for the jerk. practice foot placement and explosion
3×3 empty bar full clean plus jerk
6×6 work up to 70% of clean and jerk
HEAVY db/kb bent over row on bench. 3×12