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

MOBILITY & WARM UP

10 Minutes For Quality:

12 AbMat Sit-ups
9 Calorie Bike
6 Push-ups
3 Strict Pull-ups

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

Snatch – Clean

CONDITIONING

“Is Hot or Heavy?”

5 Rounds For Time (25 Minute Cap):
6 Power Snatches
9 Power Cleans
12 Facing The Bar Burpees
15/12 Calorie Row

Kilos:
1st round #35/25
2nd ” #43/30
3rd ” #52/38
4th ” #57/41
5th ” #61/43