ARFC 2.11.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

11 EMOM

1 Clean and Jerk

If you are new to this, just work on form.

If you have been around a while, here are some percentages to work on:

Minute 1-3 @ 50%,

Minute 4-6 @ 65%

Minute 7-9 @ 75%,

Minute 10-11 @ 85% – 90%

Funny Bone (Time)

21-15-9:

Kettlebell Swings (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)

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