Friday 12.02.22

Class Times:
4:30, 5:30 & 6:30pm


2 Rounds:
25ft Double DB Front Rack Lunge
10 Double DB Power Clean
10 Double DB Push Press
Rest as needed

GET STRONG (Min 18-28)

Front Rack Walking Lunge Steps
In 10:00 Complete
5×8 (4 steps / leg)
Build weight across sets
*The Lunge are written to be walking across the floor, but they can be out of a rack as well should space be an issue.

GET FIT (Min 35-55)

5 x AMRAP 2 / Rest 2:00
16 Bar Facing Burpees
Max Power Cleans
R1 – 95/65
R2 – 115/75
R3 – 135/95
R4 – 155/105
R5 – 185/125
*Score is total POWER CLEANS
Choose a repeatable Burpee style and HOLD it throughout. That means even when you’re fatigued your footwork remains the same. Play with a mix of singles and T&G reps on the bar as you see fit.

Competitor’s Extra

3 Rounds:
100 Double Unders
10 Deficit HSPU 6/4″
50ft Sandbag Lunge 100/70