Classes start at 6:00 am and finish with a release

class at 6:00pm 

• Warm up  2x
• 5 per direction  slam ball halo jumps
• 10 slams
• 10 ps lunges 
• 10 wall balls

 

review Split jerk with dowel

 

Strength 

Every 2 minutes, for 18  minutes ( sets):
Split Jerk

*Sets 1-2 = 3 reps @ 70%
*Sets 3-4 = 3 reps @ 75%
*Sets 5-6 = 2 reps @ 80%
*Sets 7-9= 1 rep @ 85%

 

Metcon (Time)

For time:

Run 1200m/Row 1500m/Bike 75 cal
15 Hang Cleans (225/135 lbs)Kettlebell swings
30 Alternating Pistols (single-leg squats)use box, rig 

Finisher 

surprise