Saturday, 15 April

***NO CLASS DUE TO FUNDAMENTAL AT 0900***

**0730 Unstructured Lifting**

WARM UP

POWER CLEAN, 6 sets with 2-3 mins rest in-between

• 5 @ 65%
• 5 @ 73%
• 5 @ 78%
• 5 @ 78%
• 5 @ 78%
• Max set @ 78%

*all sets must be touch n go

BACK SQUAT, 6 sets with 2 min rest in-between

• 8 @ 61%
• 6 @ 70%
• 4 @ 79%
• 8 @ 64%
• 6 @ 73%
• 4 @ 82%

“HAVE A NICE TRIP”

10 rounds for time

• 30 double unders
• 5 chest to bar pull ups
• 7 thrusters 75/55

ROW CONDITIONING

For Time:

• 1000m row, rest 1 min
• 750m row, rest 1 min
• 500m row, rest 1 min
• 250m row, rest 1 min
• 250m row, rest 1 min
• 500m row, rest 1 min
• 750m row, rest 1 min
• 1000m row

SKILL CONDITIONING

AMRAP 10

• 2 Handstand Walk Segments (25ft)
• 4 Strict Handstand Push-Ups
• 8 Kettlebell Swings 70/53