Monday, 26 December

*****0900 Class Only*****

WARM UP

Squat Clean & Jerk, 6 sets on 2:30

  • 2 Reps @ 76%
  • 1 Rep @ 81 %
  • 1 Rep @ 86%
  • 2 Reps @ 76%
  • 1 Rep @ 81%
  • 1 Rep @ 86%

“DISGRACE”

3 Rounds for Time

  • 10 Squat Cleans RX 135/95 Scaled 95/65
  • 10 Push Jerks RX 135/95 Scaled 95/65

******AFTER CLASS WORK*****

Run + Muscle Ups, every 2 mins until 30 muscle ups (Time Cap 14 mins)

  • 200m Run
  • Max Bar Muscle Ups

Olympic Strength Accessory, 3 Supersets on 3:00

  • 6-8 Weighted Hip Extensions
  • 6-8 Chest Supported Dumbbell Rows

Box Jump Over Conditioning

  • 1 Minute Max Box Jump Overs (24″/20″) *No Rebounding
  • 1 Min Rest
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