LAST WEEK FOR SURVEYS….. PLEASE HAND THEM IN THIS WEEK SO YOUR VOICE CAN BE HEARD

Classes start at 6:00am and finish with Yogi/style stretch with Jas.

Warm up 

• 5 ps turkish get ups
• 10 shoulder retractions on rig
• 10 lat retractions on rig
• 10 S Arm presses away from rig in quad position 
• 10ps  light Dbell snatches 
• 10 Mball cleans
• 400 m run 

 

Strength 10 minutes to find your 

1 rm Turkish get up 

start with 5 ps and move on from there 

 PARTNER FUN ….

for those of you who do not what Olyp lifting please replace with  squat and kettlebells 

 3  rounds of the following:

Alternate each round for a total of five rounds each

Partner 1  – Row 500
Partner 2 – While partner 1 is rowing

 10 hang power cleans (135/95lb) or (155/105lb) MW 

+ 10 alternating DB snatches (50/35) or (60/40lb)MW

 

FINISHER 10 min Death by burpees

 Start with 4 on min 1, add 2 each min.

If you  fail to complete a round, rest a minute, then start back 2 below were you failed

and stay there for the rest of the 10 minutes.