*****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