Saturday, 14 January

*****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
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