PRE CLASS WARM UP 1000m Row 20 Deadlifts (45/35)15/25 15 Front Squats (45/35) 20 Push Press (45/35) Coaches teach moves with dowel

Strength

take 15-20 to find your 1rm snatch  alternative is kettle bell swing   OLY LIFTING 7m EMOM, if you find there is too much time in-between please do bar burpees..fun fun fun 1 Snatch + 2 OHS 2m Rest 7m EMOM 1 Power Clean + 2 Front Squats + 1 Jerk

POST CLASS

Roll Out – Hips – Low Back – Shoulders

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