Warm-up:
Shoulder hamstring Mobility
10 mins
then
Running on spot x 4 cycles
1 min slow pace
30 sec medium
10 sec high knees
20 sec rest
Focus: coach tempo
Power Clean Complex x 6
1 Hang Clean pull
1 Hang power clean
1 Push Press
1 hang clean
1 Push Jerk
1 hang clean
barbell, pvc, dumbbells, kb’s
WOD:
For Time
30 Ground-to-Overhead 135/95#
30 Burpees
Partition as needed
Seated:
For Time
30 Ground-to-Overhead
30cal Ski Erg
Finisher:
Tabata
V-sits
Class Times & Meeting IDs:
6:00am
10:00am
1:30pm
4:30pm
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