TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS
MOBILITY & WARM UP
4 Rounds
20 Second Front Plank
15 Banded Pull Aparts
100 Meter Run
5 Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk
100 Meter Run
5 Thrusters
100 Meter Run
5 Power Snatches
100 Meter Run
5 Clean and Jerks
Building in Weight to Opening Clean and Jerk Weight
CONDITIONING
“ADDERALL”
AMRAP 10:
1 Mile Run
Max Clean and Jerks #61/43
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches #52/38
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters #43/30
