GROUP CLASS WORKOUT
Warm Up:
6 Min AMRAP
7 KB swings, 9 KB high pulls, 11 air squats
Finish with 20 PVC PT
Strength:
14 Power Cleans @75-85% (Heavy) Every 45 seconds
Lean: 3 Cleans Moderate weight
Metcon:
Welded/Welded Lean
Test Day
For Time:
2000m Row
or
1 Mile Run
Recovery for row is 800m jog.
Recovery for run is 1000m row.
Mobility:
Pre – 5 to 10 mins on the bike
Post – Piriformis Smash or Calf Smash
ENDURANCE CLASS WORKOUT
Starts at 8am with Coach Derek and Coach Aloha
COMPETITORS CLASS WORKOUT