TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

Males – 21-15-9: Calorie Row
Females – 15-12-9 Row
After each round, where we aim to grow intensity, complete:
3 Spiderman + Reaches (each)
6 Back Squats
3 Walkouts
6 Strict Presses
6 Front Squats
Empty Barbell.

2 Rounds:
10 Hollow Rocks
:15s Superman Static Hold
10 Pausing Glute Bridges
:15s Handstand Hold Stretch

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Push Jerk – Clean & Jerk

3 Rounds, resting as needed between:
7/5 Calorie Assault Bike
5 Medball Squat Cleans
3 Power Clean and Jerks

Use round 1-3 weights respectively

CONDITIONING

“WALMART”

Teams of 3, AMRAP 30:
7/5 Calorie Row
10 Kb Jump Squats Jump #16/8
5 Power Clean and Jerks

1st 6 Rounds – #43/30
2nd 6 Rounds – #52/38
3rd 6 Rounds – #61/43
4th 6 Rounds – #70/50

Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight *twice*. Score is full rounds, plus reps.