LIFTING CLASS TONIGHT WITH THIS GOLD MEDALIST…. BEGINNERS TO ADVANCED…

EVERYONE IS WELCOME 

 

Warm up 

• release lats teres,upper trap and pec balls
• 100 ss
• 10 depth jumps to burpees 
• 10 Mb cleans to wall ball shot
• review power snatch, O/H squat and thrusters with dowel 

  STRENGTH

Back Squat TEMPO 3/0/2   40 SEC TOTAL TUT.  4 x 10 all at the same weight WOD 1. “Havoc” 5 RDS  5 Power Snatch (95/65) 5 Box Jumps MAX Double Unders

or

2. Conditioning For Time: 800 Meter Run 50 Overhead Squats (45/35) 800 Meter Run 50 Thrusters (45/35) 800 Meter Run 50 Front Squats (45/35