GROUP CLASS WORKOUT
Warm Up:
4 Rounds
4 inchworms, 8 pushups, 12 air squats, 12 PVC PT
Strength:
10 Sets EMOM
Power Snatch+OH Squat
Foundational: 2 Power Snatches
Dynamic
For Time:
20-16-12-8-4
Alt. DB Snatches @70/45-60/35
HSPU
10-8-6-4-2
20 Double Unders after each set
Foundational
For Time:
20-16-12-8-4
Alt. DB Snatches
Box HSPU
10-8-6-4-2
40 Singles after each set
Mobility:
Pre – Banded Bully (pg. 268)
Post – First Rib With Lacrosse Ball On Rig
MOBILITY CLASS
Relieving tension in the calves and feet
SKILLS CLASS
KB Snatch/ OH Squat
Wall Ball Secrets
Handstand Walking Made Easy
WOMEN’S CLASS WORKOUT
Warm Up:
Thunder Struck
Metcon:
50-40-30-20-10 of:
Cals on Machine
Singles or Double Unders
KB Swings
Burpees