TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY & WARM UP

3 Rounds

200 Meter Run
15 Calorie Bike

3 Rounds

20 Air Squats
15 Banded Good Mornings 
10 Overhead Circles (Each Direction) 
5 Inchworms

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

CONDITIONING

“Perfect Bar”

3 Rounds:
1 Round of “DT”
200 Meter Run

1,000 Meter Row

3 Rounds:
1 Round of “DT”
200 Meter Run

Kilos:
1st Bar: 70/48
2nd Bar: 61/43

DT: 12 Deadlift – 9 Hang Power Clean – 6 Push Jerks