Monday 11.07.22

Class Times:
5:30am
11:30am
4:30, 5:30PM & 6:30pm

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds:
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg

GET STRONG (Min 20-34)

Back Rack Lunge Steps
Every 2:00 for 14:00
8 Steps (4/leg)

GET FIT (Min 43-53)

For Time:
50 Squat Cleans 115/80
EMOM (inc 0:00) until completion of the 50 squat cleans
5 HSPU
*10 Min Cap

COMPETITORS EXTRA

EMOM 15:
18 Alternating Pistols
15/12 Calorie Row/Bike
50′ Sled Push (Heavy)
*Alternate movements each minute

**ATHLETES NOTE:
A solid target for Squat Clean reps each round should be 6-10. If
you don’t think you can hold at least 6 reps until completion, you
should drop the weight back a bit. Keep in mind, those HSPU and
transitions will cut into your working time.