200m Run
Complete 2 sets of:
10 sec Prone & Retract Hold
10 Prone WTY Stretches
Then complete 2 sets of:
6/side Back Rack Reverse Lunges (3 sec pause at the bottom)
6 Back Squat with 3 sec hold at the bottom
6 Back Squats with a 3 sec descent
Then complete 2 sets of:
10 Snatch or Clean Grip Deadlifts
10 Hang Muscle Snatches or Cleans
5 Pause Back Squats at 60-75% of 1RM
Rest 1 min
8 Muscle Snatches or Muscle Cleans
Rest 2 mins)
AMRAP x 15 mins:
20/15 Calories Assault Bike or 25/20 Calorie Row
20 KB Goblet Squats (70/53)
15 Burpee Box Jump Overs (24/20)
Goal is to stay unbroken on the Goblet Squats for as long as possible.
Keep your cardio machine at around 90% effort.
2 mins/side Crossed Leg Glute Stretch on wall
Before Class:
Hang Power Clean above the knees
7-5-3-7-5-3-7-5-3
Rest 90 – 120 secs between each set
1st wave: 55-60-65%
2nd wave: 60-65-70%
3rd wave: 65-70-75%
After Class:
Complete 4-5 sets of:
1000/800m Row
Rest 2 mins
Same pace on each
Stay between 65-80% of max heart rate
In the Back Squats, pause at 90 degrees on the way down
We are not going for a PR on the squats today. Stay at 75% max!
Try to go as heavy as possible on the Muscle Snatch or Muscle Clean with perfect form