200m Run
Then for 8 mins cycle through:
10 Down Ups
5/side Step Ups
10 Banded Pull Downs with supinated grip
10 Banded Reverse Flys
8/side Banded Fire Hydrants
8/side Banded Lateral Walks
EMOM x 4 mins:
3/side Back Rack Lunges
Build to your a desired weight. You should be able to perform 10 unbroken reps with whatever weight you choose.
AQAP complete:
21-15-9
Box Jump with step down (24/20)
Burpees to a 6" target
Back Rack Lunges (115/80)
Time Cap: 10 mins
EMOM x 16 mins:
1. 30 sec Max Distance HS Walk / Max Wall Walk
2. 40 sec DB Pike on Rower (2 sec hold at the top)
3. 40 sec Single DB Step Up and Over (24/20)
4. Rest
2 mins/side Pigeon Pose
Before Class
Complete 3 sets of:
5 Tall Squat Cleans at 35-45% of your 1RM Squat Clean
(work on your speed under the bar)
Complete 5 sets of:
1 Hang Clean Pull (above knees) + 1 Hang Clean Pull (below knees) + 1 Clean Pull from the floor + 1 Power Clean from the floor + 1 Squat Clean + 2 Split Jerk
* Drop the bar after your Hang Clean Pull from above. No Touch and Go here!
** 60-65-70-70-70% of your best Squat Clean
*** Rest 2 mins between each set
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