1 Clean + 1 Front Squat: Every 60 sec @85% x 8 sets

AMRAP in 9 minutes:
1 Toes to Bar
1 Burpee to 6in target
2 Toes to Bar
2 Burpee to 6in target
3 Toes to Bar
3 Burpee to 6in target
4 Toes to Bar
4 Burpee to 6in target
and so on until time runs out…

Rx: For burpees, the bar needs to be 6″ above fingers at full extension. 


Cleans 1st, before DL

Banded DL: 7 sets of 3 @ 65% + band tension, use bands that still allow for speed

After Class:
25 Hollow rocks
25 Arch rocks

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s