GROUP CLASS WORKOUT
Warm Up:
3 lap run
2 Rounds 10 burpees, 12 jump squats, 10 Kb Swings
Strength:
6×3 Front Squat @75% (Every 90 seconds
Metcon:
Dynamic
3 RFT
5 Hang Power Cleans @135/95
8 Lateral Burpees
15 Wall Balls 20/14
Rest 2 Minutes
2 RFT
Rest 1 Minute
1 RFT
18 Minute Time Cap
Foundational
3 RFT
10 KB Swings
8 Burpees
15 Wall Balls
Rest 2 Minutes
2 RFT
Rest 1 Minute
1 RFT
18 Minute Time Cap
Mobility:
Pre – Super Front Rack (pg. 260)
Post – Single Leg Flexion (pg. 303)
COMPETITORS CLASS WORKOUT
WEIGHTLIFTING CLASS
Strength:
Find 1 RM Back Squat
Skill:
Snatch
Over Head Squat
Accessory:
Good Mornings