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

MOBILITY & WARM UP

3 Rounds:
1:00 / :45s / :30s Row
After each Round, complete:
4 Spiderman + Reach (each side)
4 Inchworms
4 Cossack Squats (each side)

2 Rounds:
:45s Alternating Warrior Squat
5 Scap Retractions
:15s Deadhang Hold
15 AB-Mat Sit-Ups

1 Round:
2:00 Laying Front Rack Stretch

2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP
After building steadily to our working weight on the Kettlebell & Barbell

2 Round, at low intensity (walk-through pace).
5×10 mt shuttle sprint
4 Alternating Kb Hang Clean & Jerk 4 Box Jump Over
12/8 cal Row

CONDITIONING

“Crazy Hulk”

For Time:
50 Kb Hang Clean and Jerks #24/16
50 x10mt Shuttle Sprint 50 Toes To Bar
50 Single Arm Kb Thrusters #24/16
50 Cal Row
50 Box Jump Over #60/50 Every 50 Reps 5 D-Ball over The Shoulder