Keep the warmup under 10min for class time.
10 Push-Ups
10 Empty Barbell Bench Press
Build To Working Weight
Bench Press option hip thrusters: 15min
Take 2-3 sets warmup to build to 75-85%
On the 2:00 x 6 Sets:
5 Bench Press/Hip thrusters
*Use Same Weight Across
"Rabbit's Foot"
5 Rounds For Time:
200 Meter Run or 10 30ft shuttle runs
21-18-15-12-9 Toes to Bar or V-Ups
200 Meter Run
21-18-15-12-9 Deadlifts 185 / 135 lb
Time Cap: 30 Minutes
On the 2:30 x 5 Sets: 3 Cleans 3 Push Jerks *Start First Working Set at 60% Build From There Each Set WOD: 30min time cap For Time (with a Partner) You go I go: 6 rounds of 'Cindy' 2 rounds of 'DT' 5
On the 2:00 x 5 Sets: 3 Push Jerks *Start First Working Set at 60% Build From There Each Set Every 2min Set 1: 3 Cleans @ 40% Set 2: 3 Cleans @ 50% Set 3: 3 Cleans @ 60% Set 4: 2 Cleans @ 75% Set 5:
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio