A. 8 min alt OTM:
Odd: 2-4 Jump into Arch w Str. Arm Pushdown
Even: 1-3 Bar MU > Jumping Bar MU
B. For time:
50 Goblet Squats
12 Chest to Bar Pull Ups
40 Kettlebell Swings
12 Chest to Bar Pull Ups
30 Kettlebell Back Squat
12 Chest to Bar Pull Ups
20 Kettlebell Swings
12 Chest to Bar Pull Ups
KB: (24/16kg)
*20 min cap
*C2B > Pull Up > Jumping C2B
Performance:
A. See Fitness
B. For time:
50 Front Squats
8 Bar Muscle Ups
40 Deadlifts
8 Bar Muscle Ups
30 Back Squats
8 Bar Muscle Ups
20 Overhead Squats
8 Bar Muscle Ups
Barbell: (42.5/30kg) Weightlifting:
(0 - 17 min)
A. Snatch:
3 x 60%, 65%
2 x 70%, 75%
1 x 80%, 80%, 80%
(17 - 30 min)
B. Clean & Jerk:
1 x 60%, 65%, 70%, 75%, 80%
(30 - 42 min)
C. Back Squat: 5s x 2r x 70%
*Do these if you have time after class or get the back Squats done early.
D. Snatch Pull:
2 x 85%, 90%, 95%
Sweat:
A. 3 sets OT3M:
10 S Leg DB Hip Thrusts
14 Crossed over Ring Row (UB)
18 Dead Bugs
B. On the 3 min for 10 sets:
13/9 Row Cals
13/9 Bike Cals
13/9 Ski Cals
*Hit hard but have minimal drop-off
*Adjust Calories to be under 2:15min every set
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