ROOKIE
A.
Back Squat
6-6-6-6-6
Rest 2 min
B.
3 Rounds for time:
15 Power Cleans
10 Supine Ring Rows
Run 400m
INTERMEDIATE
A.
Back Squat
6-6-6-6-6
Rest 2 min
B.
3 Rounds for time:
15 Power Cleans 40/25kg
15 Pull Ups
Run 400m
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
EMOM for 15min
Snatch
(increase load across all 15 sets)
B.
Every 15seconds for 4 min (EMOM format)
3 Power Snatch 30/20kg
(working on speed)
C.
5 Rounds for time:
Run 400m
15 Wall Ball 20/14lb to 10/9ft
Row 500m
15 Pull Ups