GROUP CLASS WORKOUT
Warm Up:
4 Rounds 30/30 Machine 85%/40%
2 Rounds 10 KB Swings, 15 PVC PT, 5 Burpees
Strength:
Find 1RM Power Clean (14 Minutes)
Foundational: 16 Moderate Power Cleans
Metcon:
Dynamic
6 Min AMRAP
10 cal row
5 Burpees
rest 4 min
6 Min AMRAP
10 cal bike
20 Double Unders
Foundational
6 Min AMRAP
10 cal row
5 Burpees
rest 4 min
6 Min AMRAP
10 cal bike
40 Singles
Mobility:
Pre – Super Front Rack Mobilization
Post – 5 Mins On a Machine
OLYMPIC LIFTING CLASS
Strength:
Clean And Jerk
Hang Power Snatch
Back Squat
Accessory:
Push Press
Overhead Lunges
COMPETITORS CLASS WORKOUT