AQAP with a partner complete:
50 Burpees
400m Run
100 Push Ups
400m Run
150 Walking Lunges
400m Run
200 Squats
400m Run
150 Walking Lunges
400m Run
100 Push Ups
400m Run
50 Burpees
AQAP complete:
30 sec Hollow Hold
50 V-Ups / Hollow to Crunch
30 sec Hollow Hold
200m Run
90 secs/side Couch Stretch
90 secs Wrist Stretch on the floor
Then complete 2 sets of:
50 Single Under Jump Rope
6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats
6/side DB/KB Single Leg Romanian Deadlifts
6 KB/DB Goblet Squats
AMRAP x 10 mins:
10 Push Press (115/80)
10 Front Rack Lunges
1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows
In the time remaining complete 2-3 sets of:
30 sec Hollow Hold
30 sec Plate Oblique Twist
1 min Front Plank Hold
Rest 30 secs
Before Class
Complete 3 sets of:
5 Behind the neck Strict press + 5 Snatch Balances
(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)
Complete 5 sets from the high blocks (above your knees) of:
3 Snatch Pulls + 2 Power Snatches + 1 OH Squat
Start at 60% of your 1RM Power Snatch and build to about 70%
Rest 2 mins between each set
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Time Cap: 40 mins
All work is divided as desired.
Run is split into 200m intervals.
One Partner works while the other rests.