500 m row or 400 m run
Three rounds of
10 air squats
10 push ups
Set up 3 stations:
Wall balls, medium weight
KB OH carry, switch hands after 30 sec.
Class will divide themselves evenly between the three stations. You will work for 1 minute at each station. The coach will keep time and announce rotate at the end of each minute for two rounds.
Then set up your barbell and warm up your thrusters for 5 minutes.
Pull-ups, chin over.
50 Sit-ups (16/10lb WB (pull over style, behind head to heals)
40 Goblet Squats (20/12kg)
30 Goblet Squats
20 Goblet Squats
On the 2 minutes for 10 rounds
Cleans, 1 power+1 squat+ 1 jerk
start at 70% and add weight as you can
4 rounds of
10 GHD back extensions
10 (or max set if you can do more then 10 at a time) fixed bar dips