ROOKIE
A.
4 Rounds for time:
10 Snatch
10 Thruster
16 Kettle bell Swing
16 Sit Up
(In teams of 2, I go you go format. i.e. athlete A does 10 snatch, then athlete B does 10 snatch etc.)
INTERMEDIATE
A.
Back Squat
5-3-1-5-3-1
Rest 2min
B.
4 Rounds for time:
10 Snatch 40/25kg
10 Thruster 40/25kg
16 Kettle bell Swing 24/16kg
16 Sit Up
(In teams of 2, I go you go format. i.e. athlete A does 10 snatch, then athlete B does 10 snatch etc.)
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Overhead Squat
8-8-8-8
Rest 4min
B.
Banded Deadlifts
2-2-2-2-2-2
Load 50%
Rest 30s
C.
Banded Deadlifts
1-1-1-1-1-1
Load 65%
Rest 30s
D.
3 Rounds for time:
Run 400m
30 Knees to Elbows
7 Deadlifts @80%1RM