Strength
1. Strict Press
5-4-3-2-1
2. Push-press
3-3-3-3
WOD
10-9-8-7-6-5-4-3-2-1
Clean and Jerk (115,75)
Burpee Pull-up
Level 2 (95,65)
Level 1 (75,45), 8-7-6-5-4-3-2-1, Burpee Knees to Chest
– Coaches Tip –
Choose a weight where you can do the first 10 clean & jerks without putting the barbell down.
Conditioning Class: WOD
4 Rounds
In 3 minutes complete:
20/15 Calories Assault Bike
AMRAP Double Unders
Rest 1 minute
In 3 minutes complete:
Row 300m
AMRAP Burpees
Rest 1 minute
Conditioning Class: Core
2-3 Rounds for Quality
5 Glute Ham Raises
10 Back Extensions
15 GHD Sit Ups
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