***Lets Make sure that if we are wearing any Oly Shoes that we put them on before class starts***
Essentials:
A.
3 Sets
Back Squat x 5@70%, 3@80%, 1+@90% (add 5-10lbs to each set)
tempo 32×1 (First 2 sets)
On the 3min
Rest 3min
B.
For Time:
20-15-10
Burpee
Dumbbell Squats
Rest 3min
C.
8 Sets
Row
1min 85%
1min Easy Pace
Fitness:
A.
3 Sets
Back Squat x 5@70%, 3@80%, 1+@90% (add 5-10lbs to each set)
tempo 32×1 (First 2 sets)
On the 3min
Rest 3min
B.
For Time:
20-15-10
Burpee
Overhead Squat 95/65
Rest 3min
C.
8 Sets
Row
1min 85%
1min Easy Pace
Performance:
A.
3 Sets
Back Squat x 5@70%, 3@80%, 1+@90% (add 5-10lbs to each set)
tempo 32×1 (First 2 sets)
On the 3min
Rest 3min
B.
For Time:
10-8-6
Muscle Up
Squat Snatch 165/110
Rest 3min
C.
8 Sets
Airdyne, Ski Erg, or Row
1min 85%
1min Easy Pace
+
Competitor Session 2:(Do before above work)
5 sets
Pausing Snatch From Blocks (Above Knee) x 3 reps
*Keep weight @ 55-65% of 1rm and work on mechanics and speed, Pause 2-3sec at bottom of squat*