Thursday 01.05.23

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

WHITEBOARD/WARM UP (Min 0-10)

2:00 Bike or Row
20 Mountain Climbers
200m Run
– then 2 rds –
10 Muscle Cleans
10 Split Jerks
*Rd 1 – empty bar, rd 2 – add a little weight

GET STRONG (Min 13-33)

EMOM 20:
1 Power Clean + Split Jerk
(first 10 technique, second 10 start building to a challenging single)

GET FIT (Min 30-55)

AMRAP 20:
30/20 Calorie Bike or Row
100m Farmers Carry 53s/35s
ATHLETES NOTE:
Just stay consistent on the metcon. Don’t try to get ahead early on. Being able to hold a similar pace from start to finish is a skill in itself.