*****0800 PreClass Work*****

Max Unbroken Strict Handstand Push Ups

Squat Snatch

Build to a 1 RM

*****0900 Class*****

WARM UP

“DOUBLE OR NOTHING”

For Time, Time Cap 30:00, Teams of 2 (runs will be completed together, rounds will be 1 partner work, 1 partner rest)

Buy in: 800m Run

6 Rounds

• 10 Snatches
• 75 Double Unders (125 singles)

Buy out: 800m Run

Barbell Weights: LvL 3 (male 115-125-135-145-155-165) (female 65-75-85-95-105-115)

Rx (male 85-95-105-115-125-135) (female 45-55-65-75-85-95)

Scaled (male 65-75-85-95-105-115) (female 35-45-50-55-60-65)

Additional Work:

10 Rounds for Time

• 20/16 Calorie Row* Must be completed under 1 min, every second over adds 1 push up
• 15 Push Ups

3 sets for quality

• 10 Glute Ham Raises
• 20 Dumbbell Front Raises
• 30 Banded Face Pulls